Warm up

6 min alternating EMOM:

odd: 40 sec row

even: 20 alternating single arm dumbbell clean and jerks

Strength

5 supersets:

5 weighted ring dips

10/arm single arm ring rows

Aerobic capacity

6 rounds for time:

400m run

5 strict pull ups or 3 bar muscle ups

10 ring dips

15/12 cal row

Time cap: 25 mins

Scaling options: banded pull-ups, between boxes dips or bench dips

EVF360

Part A

“Dumbbell Linda”

For time:

10-9-8-7-6-5-4-3-2-1

Dumbbell deadlifts 50/35 lbs

Dumbbell Floor presses 50/35 lbs

Dumbbell power cleans 50/35 lbs

Time cap: 18 min

Part B

For time:

Row 2,000m/1,600m

— rest 2 mins

Row 1,000m/800m