Warm up

2 rounds:

10 band pull aparts

8 alternating single arm DB hang C&J

6 pull-ups

4 V-ups

Strength & Gymnastics

Every 5 min for 4 rounds, each for time:

15/12 cal ski

10 double DB power cleans 50/35 lbs

15 chest-to-bar pull-ups

10 toes-to-bar

Conditioning

5 min AMRAP, with buy-in:

Buy-in: 400m run, then in the remaining time, AMRAP:

5 power snatches 95/65 lbs

5 handstand pushups

— rest 3 min

5 min AMRAP, with buy-in:

Buy-in: 400m run, then in the remaining time, AMRAP:

3 power snatches 135/95 lbs

7 handstand pushups

EVF360

Part A

For time: 27-21-15-9 reps of:

Row calories

Pullups

Weighted glute bridges 50/35 lbs

Burpees box jumps over 24/20 in

Time cap: 22 min

Part B

5 min AMRAP, with buy-in:

Buy-in: 400m run, then in the remaining time, AMRAP:

8 alternating single arm DB power snatches 50/35 lbs

4 handstand pushups

— rest 3 min

5 min AMRAP, with buy-in:

Buy-in: 400m run, then in the remaining time, AMRAP:

4 double DB snatches 50/35 lbs

8 handstand pushups