Warm up

6 min AMRAP:

6 alternating high box step ups 30/24 in

6 KB goblet hold good morning

6 Russian KBS

Strength & Gymnastics

Every 3 min for 6 rounds:

4 tempo deadlifts 3131

20 alternating handstand hold shoulder taps (wall facing)

Note: Start the deadlift at around 65%, or a little more than last week and build so long as you can maintain the tempo of 3 sec up and 3 sec down.

Conditioning

For time:

30 box jumps over 24/20 in

30 deadlifts 135/95 lbs

— rest 2 min

20 box jumps 24/20 in

20 hang power cleans 135/95 lbs

— rest 1 min

10 burpees box jumps over 24/20 in

10 hang squat cleans 135/95 lbs

Time cap: 16 min

EVF360

Part A

20 min to complete 5 rounds of:

25 banded hamstring curls

20 alternating KB goblet squat box steps ups

150 ft. double DB overhead carry

10 plate ground to overheads

Part B

For time:

30 box jumps over 24/20 in

30 double DB deadlifts 50/35 lbs

— rest 1 min

20 box jumps 24/20 in

20 double DB hang power cleans 50/35 lbs

— rest 1 min

10 burpees box jumps over 24/20 in

10 double DB hang squat cleans 50/35 lbs

Time cap: 12 min