Warm up

6 min AMRAP:

10 banded good mornings

5 snow angels

10 alternating jumping lunges

5 kang squats

Bulgarian split squats

5×8 per leg (same or heavier than week 2)

Accessory lift: 3×8 per leg KB single leg psoas raises par side

Gymnastics conditioning

12 min AMRAP:

8 handstand pushups

12 sumo deadlifts high pulls 75/55 lbs

8 pullups

24 double unders

Goal: Maintain a round every 2 min for as long as possible. Adjust volume and movements accordingly.

EVF360

Part A

18 min to perform 5 rounds for load and quality:

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

8 per leg KB single leg psoas raises par side

Part B

12 min AMRAP:

8 handstand pushups

12 American KBS 24/16 kg

8 pullups

24 double unders

Goal: Maintain a round every 2 min for as long as possible. Adjust volume and movements accordingly.