Warm up

3 rounds:

20 sec row sprint

10 empty barbell kang squats

10 alternating high box steps up

Bulgarian split squats

4×10 per leg (same or heavier than week 1)

Accessory lift: 4×16 alternating hanging single leg raises to horizontal (scale to single knee bent)

Gymnastics conditioning

For time:

50 double unders

40 toes to bars

50 double unders

30 handstand pushups

50 double unders

20 back squats 135/95 lbs

50 double unders

10 muscle ups

50 double unders

Goal: 12-13 min

Time cap: 16 min

Note: Barbell comes from the ground

Scaling: Adjust the toest to bars so you can keep moving in sets of 4-5. It should be done in less than 3 min.

Handstand pushups are expected to be done in 3-4 sets.

Replace the muscle ups with 20 strict pullups or 30 ring rows.

EVF360

Part A

16 min to perform 4 rounds for load and quality:

10 DB Bulgarian split squats per leg (Farmer’s style), increase from week 1

16 alternating hanging single leg raises to horizontal (scale to single knee bent)

Part B

For time:

50 double unders

25 toes to bars

50 double unders

25 handstand pushups

50 double unders

25 double KB front squats 16/12 kg

50 double unders

25 pullups / 40 ring rows

50 double unders

Goal: 12-13 min

Time cap: 16 min

Scaling: replace the double unders with 75 single unders