Warm up

6 min AMRAP:

10 banded good mornings

5 snow angels

10 alternating jumping lunges

5 kang squats

Bulgarian split squats

Bulgarian split squats: 3×10 per leg

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

Gymnastics conditioning

For time:

20-20-20-20-20 toes to bars

10-8-6-4-2 squat cleans (see weights)

Goal: 13 min

Time cap: 17 min

Weights: 135/95 lbs, 155/105 lbs, 185/125 lbs, 205/145 lbs, 225/155 lbs, or 50%, 55%, 65%, 75%, 85%

EVF360

Part A

15 min to perform 4 rounds for load and quality:

10 DB Bulgarian split squats per leg (Farmer’s style)

8 per leg KB single leg psoas raises

Part B

For time, 20-16-12-8-4 reps of:

Toes to bars / hanging knee raises

KB goblet hold box steps over 24/20 in, 24/16 kg

Time cap: 17 min