Warm up

3 rounds:

10/leg single leg glute bridges

10 V-ups

10 Russian KBS

Deadlift

8 at 65%

6 at 70%

5 at 75%

4 at 80%

1 at 85%

Time cap: 17 min

Gymnastics conditioning

Every 3 minutes, for 5 rounds:

10 alternating DB hang snatches 50/35 lbs

10 alternating single DB front rack reverse lunges 50/35 lbs

4 bar muscle ups / 8 chest-to-bar pullups / 8 pullups

40 double unders

EVF360

Part A

For time:

20-18-16-…-6-4-2

Double KB deadlifts 24/16 kg

Double KB Farmer’s carry lunge steps 24/16 kg

Burpees

Time cap: 23 min

Part B

Every 3 minutes, for 5 rounds:

10 alternating DB hang snatches 50/35 lbs

10 alternating single DB front rack reverse lunges 50/35 lbs

4 bar muscle ups / 8 chest-to-bar pullups / 8 pullups

40 double unders