Warm up

3 rounds
Cuban presses with 5# weight plates in each hand
Wall facing squats (toes as close to the wall as possible, hands overhead)
50 ft. bottom up single KB carries per arm

Overhead pressing

Part A – Shoulder press
8-10-12, adjusting load between these 3 sets to allow for a challenging set each time despite increasing reps

Part B – Push press
6-8-10, adjusting load between these 3 sets to allow for a challenging set each time despite increasing reps

Conditioning preparation and skills

Take 8-10 min to warm-up and prepare for the conditioning, practicing kipping and core/lats activation/strength:
A) Beginners:
Box assisted kipping – with a box set up so that your eyes are around the bar level when you are standing
Hanging knee raises / hanging leg raises
B) Intermediate/advanced (if able to do toes to bars) – 2-3 sets of:
Hanging L-sit hold
20 leg pikes over KB/DB

Conditioning

For time:
Buy-in: 100 double unders
then, 24-20-16 reps of:
Alternating DB snatches 50/35 lbs
Toes-to-bar
Then, buy-out:
100 double unders

Scaling options: 2 min cap of double under practice on buy-in and buy-out
Replace toes to bars with hanging knee raises / leg raises, focusing on kipping practice

Time cap: 14 min

EVF360

Part A

For max reps, 4 rounds, 40 sec work, 20 sec rest, rotating through (20 min total):
Ski Erg calories
Double DB push presses 35/25 lbs
Plate Russian twists
Double DB devil cleans 35/25 lbs
V-ups

Part B

For time:
Buy-in: 100 double unders
then, 24-20-16 reps of:
Alternating DB snatches 50/35 lbs
Toes-to-bar
Then, buy-out:
100 double unders

Scaling options: 2 min cap of double under practice on buy-in and buy-out
Replace toes to bars with hanging knee raises / leg raises, focusing on kipping practice

Time cap: 14 min