Warm up

3 rounds:

12 alternating Hawaiian squats (6/leg)

8 alternating box step ups

6 airplanes per side

Bulgarian split squats

4×6 per leg

Accessory lift: 4×15 sec per side Copenhagen plank

Gymnastics conditioning

4 rounds for time:

40 double unders

16 double DB clean and jerks 50/35 lbs

12 ring dips

Time cap: 16 min

Scaling: both DB clean and jerks and ring dips should be done in 2-3 sets each round

EVF360

Part A

16 min to perform 4 rounds for load and quality:

6 DB Bulgarian split squats per leg (Farmer’s style), increase from last week

15 sec per side Copenhagen plank

Part B

4 rounds for time:

40 double unders

16 double DB clean and jerks 50/35 lbs

12 ring dips

Time cap: 16 min

Scaling: both DB clean and jerks and ring dips should be done in 2-3 sets each round