Warm up

3 rounds:

50 ft. bear crawl

50 ft. per leg, single leg broad jumps

8/side single arm KBS

Gymnastics

16 min alternating EMOM:

10 alternating weighted box step ups (goblet hold)

10 single arm ring rows (10 per side)

10-14 pistols (Rx+: paused pistols with 1 sec pause at bottom)

45 sec plank hold

Interval conditioning

2 rounds of each AMRAP, resting 1 min between AMRAP:

AMRAP A – 3 min AMRAP:

8 power cleans 95/65 lbs

8 cal row

AMRAP B – 3 min AMRAP:

10 alternating DB snatches 50/35 lbs

10 box jumps 24/20 in

Note: start with part A, rest 1min, do part B, rest 1 min, and go back to part A….

EVF360

Part A

2 rounds of each AMRAP, resting 1 min between AMRAP:

AMRAP A – 3 min AMRAP:

8 alternating single DB power cleans 50/35 lbs

8 cal row

AMRAP B – 3 min AMRAP:

10 alternating DB snatches 50/35 lbs

10 box jumps 24/20 in

Note: start with part A, rest 1min, do part B, rest 1 min, and go back to part A….

Part B

20 min alternating EMOM:

10 alternating weighted box step ups (goblet hold)

10 single arm ring rows (10 per side)

20 glute bridges

45 sec plank hold

12 cal assault bike