Warm up

2 rounds:

5/side fire hydrants

5 Russian baby makers

200m row

5 KB suitcase deadlifts per side

Deadlift and Muscle Snatches

A – Deadlift

3×5 at 65% across

B – muscle snatches

3×3 at 50% of your snatch 1RM

Time cap: 15 min

Gymnastics conditioning

3 rounds of 4 min AMRAP ladder , 2 min rest between rounds (reset every AMRAP):

2-4-6-8…

Handstand Push-ups

Alternating DB snatches 50/35 lbs

Box jumps over 24/20 in

Goal: 4+ rounds each time (finishing the round of 8 reps)

EVF360

Part A

3 rounds of 4 min AMRAP ladder , 2 min rest between rounds (reset every AMRAP):

2-4-6-8…

Handstand Push-ups

Alternating DB snatches 50/35 lbs

Box jumps over 24/20 in

Goal: 4+ rounds each time (finishing the round of 8 reps)

Part B

5 rounds for load and quality:

8 weighted Bulgarian split squats per leg

8 single KB suitcase deadlifts per side

8 elevated feet / weighted ring rows

8 supermen with 1 sec pause

16 alternating single leg V-ups

Time cap: 20 min