Warm up

3 rounds:

10 banded pullaparts

10 floor slides

10 alternating bird-dogs

Snatch technique

4 min EMOM:

1 snatch high pull + 1 hang snatch high pull+ 1 hang squat snatch

then, 4 min EMOM:

1 snatch high pull + 1 low hang snatch high pull+ 1 low hang squat snatch

then, 4 min EMOM:

1 snatch high pull + 1 squat snatch

Note: hang = above the knee, low hang = below the knee

Gymnastics skills

10 min to spend on a gymnastics rings skill of choice: max sets of ring muscle ups, max ring support hold, max ring L-sit hold, max set of ring dips / assisted ring dips, ring push-ups, ring plank hold

Gymnastics conditioning

9 min AMRAP:

3 ring muscle ups or muscle up progressions**

6 handstand push-ups

9 deadlifts 225/155 lbs

** muscle up progressions:

option 1: 3x(low ring transition + dip)

option 2: 6 ring rows + 6 push-ups

Note : use the substitute options for muscle ups, and scale the HSPUs to pike push-ups or HSPUs on 1 or 2 abmats. Deadlifts should be no more than 60% of 1 RM

EVF360

Part A

12 min alternating EMOM:

8-10 ring dips (band assisted or not) or 8-10 pushups with hands on dumbbell handles

20 sec per arm single arm plank

16 alternating bent over KB seesaw rows

Part B

4 min AMReps:

25/20 cal row

25 double DB push presses 50/35 lbs

Max double unders in remaining time

— rest 2 min

4 min AMReps:

100 double unders

25/20 cal row

Max double DB push presses in remaning time 50/35 lbs

— rest 2 min

4 min AMReps:

25 double DB push presses 50/35 lbs

100 double unders

Max cal row in the remaining time

— rest 2 min

For time:

25/20 cal row

100 double unders

25 double DB push presses 50/35 lbs

Time cap on the last part: 5 min