** Last week of our 9 week cycle**

HAPPY HOUR FRIDAY AT AVOCA

Test week:

3RM front squat on Monday

1RM snatch on Wednesday

Fran on Friday

1RM split jerk on Sunday

Warm up

2 rounds:

30s ski erg sprints

10 kip swings

5/side single arm DB thrusters

30s row sprint

Crossfit benchmark

Fran

For time:

21-15-9

Thursters 95/65 lbs

Pullups

Time cap: 10 min

Gymnastics conditioning

24 min alternating EMOM:

16 handstand pushups

16 V-ups

handstand hold practice (wall supported or not)

8/leg single KB RDL

16 straight arm banded PVC lat pull-downs

16 alternating pistols / pistol progressions / curtsy squats

EVF360

Part A

10 min AMRAP:

8 single KB thrusters, right arm 24/16kg

8 pullups

8 single KB thrusters, left arm 24/16kg

8 toes-to-bar / hanging knee raises

Part B

24 min alternating EMOM:

16 handstand pushups

16 V-ups

Handstand hold practice (wall supported or not)

8/leg single KB RDL

16 straight arm banded PVC lat pull-downs

16 alternating pistols / pistol progressions / curtsy squats