Warm up

2 rounds:

10 alternating box step ups

10/arm single arm KBS

10 alternating plank extensions

Banded deadlift

5×5 at 65%

Time cap: 15 min

Gymnastics conditioning

For time:

30 pullups

30 thrusters 115/75 lbs

60 double unders

20 chest-to-bar pullups

20 thrusters 115/75 lbs

40 double unders

10 bar muscle-ups

10 thrusters 115/75 lbs

20 double unders

Time cap: 17 min

Note: Scale the pullups with banded pullups, with an appropriate band to make chest contact with the rig on the C2B. Sub the bar muscle ups with 20 chest-to-bar pullups

EVF360

Part A

4 sets of each movement, for load and quality:

3 weighted strict pullups

15 barbell curls 45/35 lbs

100 ft. double KB overhead carry

10 rower pike ups

Note: the weighted pullups should be heavy and

Time cap: 17 min

Part B

For time:

30 pullups

30 DB thrusters 50/35 lbs

60 double unders

20 chest-to-bar pullups

20 DB thrusters 50/35 lbs

40 double unders

10 bar muscle-ups

10 DB thrusters 50/35 lbs

20 double unders

Time cap: 17 min

Note: Scale the pullups with banded pullups, with an appropriate band to make chest contact with the rig on the C2B. Sub the bar muscle ups with 20 chest-to-bar pullups