Warm up

6 min AMRAP:

10 med ball Russian twists

10 banded good mornings

10 alternating scales

Deadlift

8 at 70%

6 at 75%

5 at 80%

4 at 85%

1 at 87.5%

1 at 90%

Time cap: 17 min

Gymnastics conditioning

For time:

1 round:

60 wall balls 20/14 lbs

30 Toes-to-bars

— Rest 1min

2 rounds:

30 wall balls 20/14 lbs

20 Toes-to-bars

— Rest 1min

3 rounds:

20 wall balls 20/14 lbs

10 toes-to-bars

Time cap: 20min

** scale the toes to bar with V-ups or situps

The wall balls in the first round should be done in 3 sets or less – scale accordingly

Scale the volume of toes-to-bar so that you can keep them in 4-5 sets in the first round, or less

EVF360

Part A

15 min alternating EMOM:

10 alternating DB renegade row + max plank hold on DB in the remainder of the minute

10 alternating KB goblet hold box step ups 24/16 kg, 24/20 in

20 steps of KB death march 24/16 kg

Part B

For time:

1 round:

60 wall balls 20/14 lbs

30 Toes-to-bars

— Rest 1min

2 rounds:

30 wall balls 20/14 lbs

20 Toes-to-bars

— Rest 1min

3 rounds:

20 wall balls 20/14 lbs

10 toes-to-bars

Time cap: 20min

** scale the toes to bar with V-ups or situps

The wall balls in the first round should be done in 3 sets or less – scale accordingly

Scale the volume of toes-to-bar so that you can keep them in 4-5 sets in the first round, or less