Warm up

6 min AMRAP:

5 cat cows

10 no-push-up burpees

1 wall walk

Strength & Gymnastics

20 min alternating EMOM:

5 weighted pullups OR 5 negative pullups w/ 5 sec descent if no strict pullup

10 barbell ab rollouts

30 sec handstand hold (free handstand or using a wall) – practice static hold, not walking

50 double unders

10 alternating BB single leg RDL at ~30% of Deadlift 1RM

Conditioning

For time:

40-30-20-10

Wall balls 20/14 lbs

Double DB deadlifts 50/35 lbs

Time cap: 14 min

EVF360

Part A

For time:

40-30-20-10

Wall balls 20/14 lbs

Double DB deadlifts 50/35 lbs

Time cap: 14 min

Part B

Every 8 min for 3 rounds, each round for time:

400m run

30 double DB thrusters 50/35 lbs

20 V-ups

10 burpees box jump overs 24/20 in