Warm up

4 rounds

10 Kettlebell Swings

10 Goblet Lunges

Time cap: 7 min

Deadlift

8 at 60%

6 at 65%

5 at 70%

4 at 75%

1 at 80%

Focus on moving the weight up as fast as you can. All sets should move well.

Time cap: 17 min

Gymnastics conditioning

For time:

9-12-15-12-9

Double DB box step overs 50/35 lbs, 24/20 in

Pull-ups

Time cap: 16 min

Scaling options: ring rows or banded pull-ups so that you can complete each round of pull-ups in 2 sets or less

EVF360

Part A

For time:

4,000m/3,200m row**

Every 2 min, starting at 0:00, perform 10 V-ups

Time cap: 23 min

Part B

For time:

9-12-15-12-9

Double DB box step overs 50/35 lbs, 24/20 in

Pull-ups

Time cap: 16 min

Scaling options: ring rows or banded pull-ups so that you can complete each round of pull-ups in 2 sets or less