Warm up

2 rounds:

5 yoga pushups

10 plank transitions

10 wall facing squats

Snatch technique

4 min EMOM:

3 hang power snatches

then, 4 min EMOM:

2 low hang power snatches

then, 4 min EMOM:

1 power snatch

Gymnastics

10 min alternating EMOM:

30 sec ring L-sit hold or 30 sec box L-sit hold with hands on DBs

12 alternating DB renegade rows

Note: scale the L-sit with knee bent, or work on a hollow hold on the rigns/box for 30 sec with active shoulders (palms facing forward)

Gymnastics conditioning

8 min AMRAP:

5 double DB thrusters 50/35 lbs

10 ring dips

20 double unders

Note: scale the ring dips to pushups with hands on DB or box dips. Replace the double unders with 30 single unders or 20 sec of DU attempts.

EVF360

Part A

10 min alternating EMOM:

30 sec ring L-sit hold or 30 sec box L-sit hold with hands on DBs

12 alternating DB renegade rows

Then:

8 min AMRAP:

5 double DB thrusters 50/35 lbs

10 ring dips

20 double unders

Note: scale the ring dips to pushups with hands on DB or box dips. Replace the double unders with 30 single unders or 20 sec of DU attempts.

Part B

3 rounds, ‘fight gone bad’ style, 1 min per station, for max reps:

Ski erg calories

Russian KBS 32/24 kg

Wall balls 20/14 lbs

Alternating DB snatches 50/35 lbs

Rest