Warm up

6 min AMRAP:

6 alternating bird dogs

8 hollow rocks

10 double DB deadlifts

Strength & Gymnastics

Every 3 min for 6 rounds:

2 tempo deadlifts 3131

8/side half kneeling bottom up KB presses

Note: Start the deadlift higher than last week and build so long as you can maintain the tempo of 3 sec up and 3 sec down.

Conditioning

5 rounds for time:

15 wall balls 20/14 lbs

12 handstand pushups

9 powers snatches 95/65 lbs

Time cap: 17 min

EVF360

Part A

Every 4 min for 4 rounds:

2 DB manmakers 50/35 lbs

4 double DB burpee deadlifts 50/35 lbs

60 ft. double DB farmer’s carry 50/35 lbs

8 double DB push presses 50/35 lbs

10 burpees

Part B

5 rounds for time:

18 alternating DB power snatches 50/35 lbs

15 wall balls 20/14 lbs

12 handstand pushups / pike pushups

Time cap: 17 min