** Week 5 of our 9 week cycle, back to some fancy lifts and WODs **

Warm up

6min AMRAP:

6 spiderman lunges

10 jump squats

6 pull-ups or ring rows

Thrusters

Take 15 min to find a heavy set of 5 thrusters

Gymnastics conditioning

4 x 4 min AMRAP with 90 sec rest between**:

10 Pull Ups

10 double dumbbells front rack rear lunges 50/35 lbs

10 Push Ups

10 double dumbbells power cleans 50/35 lbs

** continue where you left off each AMRAP

Scaling options: banded pull-ups / push-ups, lighter dumbbells to keep most rounds unbroken

EVF360

Part A

On a continuous running clock:

From 0:00 to 3:00:

30 dumbbell facing burpees

From 3:00 to 7:00:

Row 750m/600m for time

From 7:00 to 10:00:

20 single arm Devil Presses

From 10:00 to 14:00:

AMRAP of: 15 wall balls 20/14 lbs, 10 single arm dumbbell push presses 50/35 lbs, 5 situps

Part B

4 x 4 min AMRAP with 90 sec rest between**:

10 Pull Ups

10 double dumbbells front rack rear lunges 50/35 lbs

10 Push Ups

10 double dumbbells power cleans 50/35 lbs

** continue where you left off each AMRAP

Scaling options: banded pull-ups / push-ups, lighter dumbbells to keep most rounds unbroken