Warm up

Row 500m/400m

then, 2 rounds of:

10 Russian baby makers

10 sumo stance squats

10 sumo stand BB good mornings

Then, take 5 min to build up your deadlift weight

Strength & Gymnastics

Every 5 min for 4 rounds, each round for time:

400m run

3 deadlifts 315/205 lbs

6 muscle ups

9 toes-to-bar

Scaling: scale the weight to no more than 80% of your 1RM, perform 12 chest to bar instead of muscle ups or 12 ring rows, hanging knee raises

Conditioning

2 rounds for time:

20 pull-ups

30 alternating DB snatches 50/35 lbs

40/32 cal row

Time cap: 13 min

Note: We are looking for maximum 3 sets on the pullups, and 2 sets on the snatches

EVF360

Part A

2 rounds for time:

20 pull-ups

30 alternating DB snatches 50/35 lbs

40/32 cal row

Time cap: 13 min

Note: We are looking for maximum 3 sets on the pullups, and 2 sets on the snatches

Part B

10 min AMRAP:

200m run

12 burpees box jumps over 24/20 in

— rest 2 min

10 min AMRAP:

12 burpees box jumps over 24/20 in

16 air squats

20 double unders