Warm up

Row 500m/400m, then

2 rounds:

8 alternating bird dogs

8/arm single arm KBS

Deficit deadlift and Snatch grip deadlift

A – Deficit deadlift – 4 in deficit

5 at 65%, 5 at 70%, 5 at 75%, 5 at 75%, 5 at 65%

B – Deficit snatch grip deadlift – 2 inches deficit

3×5 at 95% of your snatch 1RM

Note: on the last set of deadlift (65%), focus on speed of the barbell of the ground all the way to the hip.

Time cap: 20 min

Gymnastics conditioning

15 min AMRAP:

3 double DB shoulder to overheads 50/35 lbs

6 Chest-to-bar pullups

9 box jumps over 24/20 in

Goal: 14+ rounds

EVF360

Part A

5 sets of each movement, for load and quality:

5 weighted strict pullups – increase weight from last week

10 weighted/strict hanging knee raises

10 double DB bent over rows

20 banded PVC straight arm pull downs

100 ft. double KB farmer’s carry

Part B

15 min AMRAP:

3 double DB shoulder to overheads 50/35 lbs

6 Chest-to-bar pullups

9 box jumps over 24/20 in

Goal: 14+ rounds