Warm up

30 sec dead hang — then —

2 rounds of:

20 A-frame toe touches

10 PVC Sotts presses

5 hollow rocks

— then —

20 Burpees

Gymnastics skills

16 min alternating EMOM (4 rounds):

Hollow position pull down practice, with feet on foam roller

15 banded chest to bars (strong bands)

12 leg pikes over object

8 bent over barbell rows AHAP

Conditioning

For time:

21 deadlifts 205/145 lbs

500m/400m row

15 deadlifts 205/145 lbs

500m/400m row

9 deadlifts 205/145 lbs

500m/400m row

Time cap: 12 min

Scaling: Deadlifts are intended to be done in 2 sets at most. Each row should take under 2 min. Adjust load and distance accordingly. Recommended load no heavier than 60%.

EVF360

Part A

16 min alternating EMOM (4 rounds):

Hollow position pull down practice, with feet on foam roller

15 banded chest to bars (strong bands)

12 leg pikes over object

8 double DB bent over rows AHAP

Part B

3 rounds for time:

30/24 cal row

20 double KB deadlifts 24/16 kg

10 double KB front rack lunges 24/16 kg

Time cap: 15 min