Warm up

3 rounds

15 band pull aparts

20 alternating jumping lunges

15 hollow rocks

5 snow angels

Time cap: 7 min

Thrusters & pullups

4 rounds for max unbroken pullups

8 thrusters at last week’s weight

max unbroken pullups

rest 1 min between rounds

Time cap: 14 min

Gymnastics conditioning

Every 5 min for 5 rounds, each round for time:

10 Pull-ups

15 Toes-to-bars

20 Push-ups

25 Wall Balls, 20/14 lbs, 10/9 ft.

Goal: sub 3min each round. Scale the volume to keep the pull ups unbroken, toes-to bar in 2 sets or less,push-ups in 3 sets or less, wall balls unbroken (or lower wall ball weight)

EVF360

Part A

Every 5 min for 5 rounds, each round for time:

10 Pull-ups

15 Toes-to-bars

20 Push-ups

25 Wall Balls, 20/14 lbs, 10/9 ft.

Goal: sub 3min each round. Scale the volume to keep the pull ups unbroken, toes-to bar in 2 sets or less,push-ups in 3 sets or less, wall balls unbroken (or lower wall ball weight)

Part B

12 min AMRAP:

Row for distance