Warm up

2 rounds

5/side thoracic extensions

5 PVC Cuban presses

2 wall walks

8 cal ski

Gymnastics

16 alternating EMOM:

Low ring transitions to dip / MUs practice

20 banded PVC lat pull downs

10 pronated barbell bench row (https://youtube.com/shorts/QrjeYUqYbkI)

6 per arm DB bent over rows

Conditioning

For time:

10-30-50-30-10

Alternating DB snatches 50/35 lbs

Double unders

Time cap: 14 min

EVF360

Part A

4 min AMRAP:

2-4-6-…

Alternating DB renegade rows 50/35 lbs

Wall balls 20/14 lbs

— rest 2 min

4 min AMRAP:

2-4-6-…

Double DB deadlifts 50/35 lbs

Wall balls 20/14 lbs

— rest 2 min

4 min AMRAP:

2-4-6-…

Double DB shoulder to overheads 50/35 lbs

Wall balls 20/14 lbs

** Reps increase by 2 each round. Restart at 2 for each AMRAP.

Part B

For time:

10-30-50-30-10

Alternating DB snatches 50/35 lbs

Double unders

Time cap: 14 min