Warm up

2 rounds:

20 banded good mornings

20 A-frame toe-touches

10 bent over double KB/DB row

Tempo deadlift and Muscle snatches

A – Tempo deadlifts

3×5 with 3131 tempo at 40%

B – Muscle snatches

3×4

Time cap: 12 min

Gymnastics conditioning

7 min AMRAP:

3-6-9-12…

Burpees over the bar

Overhead squats 95/65 lbs

— rest 3 min, then, for time:

10-9-8-…-2-1

Toes-to bars

Shoulder to overheads 95/65 lbs

Time cap on part 2: 12 min

EVF360

Part A

4 rounds for quality

16 alternating weighted box step ups

12 strict hanging knee raises / leg raises

8 single KB suitcase deadlifts per side

Part B

7 min AMRAP:

3-6-9-12…

Burpees

Single DB overhead squats 35/25 lbs (switch arm as desired)

— rest 3 min, then, for time:

10-9-8-…-2-1

Toes-to bars

Double DB shoulder to overheads 35/25 lbs

Time cap on part 2: 12 min