Warm up

2 rounds:

5 yoga pushups

10 alternating single DB devil presses

30 sec per leg single leg wall sit (lift one foot off the ground)

time cap: 7 min

Accessory strength and skills

Part A

10 min to complete up to 3 rounds of the following

10 feet elevated ring rows

10/leg double KB RDL

30 sec chin-over-bar hold

Part B

5 min AMRAP:

5 toes-to-bars

This must be completed in UB sets, you score is the total number of sets of 5 you complete in the 5 min

“Refer to Week 1 (1/10) when you did sets of 4.

Scale to sets of 3-4 reps from the beginning if you cannot complete an UB set of 12 reps or more when fresh – Perform hanging knee raises as a scaling option rather than V-ups”

General physical preparedness

2 min AMRAP:

16 burpees over the bar

Max front squat at 80% in remaining time (bar may be take from the rack)

— rest 2 min

2 min AMRAP:

16 burpees over the bar

Max front squat at 75% in remaining time

— rest 2 min

2 min AMRAP:

16 burpees over the bar

Max front squat at 70% in remaining time

— rest 2 min

2 min AMRAP:

16 burpees over the bar

Max front squat at 65% in remaining time

EVF360

Part A

10 min to complete up to 3 rounds of the following

10 feet elevated ring rows

10/leg double KB RDL

30 sec chin-over-bar hold

Scaling: a tougher version of ring row than you typically do. Use a light band to enable you to hold the 30sec chin-over-bar. You do not have to do a pullup and can jump up

Part B

5 min AMRAP:

5 toes-to-bars

This must be completed in UB sets, you score is the total number of sets of 5 you complete in the 5 min

“Refer to Week 1 (1/10) when you did sets of 4.

Scale to sets of 3-4 reps from the beginning if you cannot complete an UB set of 12 reps or more when fresh – Perform hanging knee raises as a scaling option rather than V-ups”

Part C

2 rounds of each, for max rep:

2 min AMRAP:

10 burpees box jumps 24/20 in

Max rep wall balls in the remaining time

— rest 2 min

2 min AMRAP:

16 burpees jumps over wall balls

Max rep double DB thrusters (50/35 lbs) in the remaining time

— rest 2 min