Warm up

Row 400m

then 2 rounds of:

10 Russian baby makers

10 sumo stance squats

10 sumo stand BB good mornings

Deficit deadlift and Snatch grip deadlift

A – Deficit deadlift – 4 in deficit

5 at 70%, 5 at 75%, 3 at 80%, 3 at 80%, 3 at 85%

B – Deficit snatch high pulls – 2 inches deficit

3×3 at 105% of your snatch 1RM

Time cap: 20 min

Gymnastics conditioning

14 min AMRep:

4 rounds of:

12 deadlifts 185/135 lbs

12 pull-ups

Then (after the 4 rounds):

400m run

6 bar muscle ups (sub for 12 chest-to-bar)

AMRep squat cleans in the remaining time 185/135 lbs

Note: scale the weight down to 85% of your max clean.

EVF360

Part A

5 sets of each movement, for load and quality:

3 weighted strict pullups – increase weight from two weeks ago

10 weighted/strict hanging knee raises

20 plate truck drivers (10 each way)

20 alternating bent over KB seesaw rows

Part B

3 rounds for time:

400m run

21-15-9 American KBS 24/16 kg

21-15-9 KB goblet squats 24/16 kg

21-15-9 pullups

Note: Each round start with a 400m run, then the reps for the other 3 movements decrease each round

Time cap: 15 min