Warm up

6 min AMRAP:

10 alternating dumbbell hang cleans

10 banded face pulls

5 snow angels

10 alternating jumping lunges

Strength / Gymnastics

3 attempts or less to find a max set of UB pullups

If you don’t have pullups, 3 attempts or less to find a max rep of your pull up scaling option

Time cap: 10 mins

Conditioning

20 min AMRAP

10 thrusters 75/55 lbs

20 double unders

10 double dumbbell push presses 50 /35 lbs

— Rest 30 sec before starting the next round

Cool down ~5 min

1 min pigeon stretch per leg

1 min couch strecth per leg

EVF360

Part A

20 min AMRAP

10 double dumbbells thrusters 35/25 lbs

20 double unders

10 double dumbbell push presses 35/25 lbs

— Rest 30 sec before starting the next round

Part B

3 rounds for time:

20 box jumps over 24/20 in

20 pull ups / ring rows

20 air squats

20 pushups

— rest 1 in between rounds