Warm up

2 rounds:

250m row

8/arm KB suitcase deadlifts

8 KB goblet hold sumo-stance good mornings

10/leg single leg glute bridges

Deadlift

6 at 77.5%

5 at 82.5%

4 at 87.5%

2 at 90%

Time cap: 17 min

Gymnastics conditioning

5 rounds for time:

10 Front Squats, 135/95 lbs

50 Double Unders

10 Handstand Push-ups

Time cap: 18 min

Scaling options: adjust weight so you can keep the squats sets unbroken

100 single unders

10 pike pushups (tripod position at the bottom, you should be able to see your hands when your head touches the ground)

EVF360

Part A

Every 2 minutes for 7 rounds:

10 burpees over the dumbbells

9 double DB deadlifts 50/35 lbs

8 double DB hang power cleans 50/35 lbs

— rest the remainder of each 2min interval

The goal is completion of all rounds

Part B

5 rounds for time:

10 double KB front rack squats 24/16 kg

50 Double Unders

10 Handstand Push-ups

Time cap: 18 min

Scaling options: adjust weight so you can keep the squats sets unbroken

100 single unders

10 pike pushups (tripod position at the bottom, you should be able to see your hands when your head touches the ground)