Warm up

2 rounds:

10 alternating bird dogs

10 halos (5 each way)

10/side single arm KB suitcase DL

10/side single arm KBS

Time cap: 5 min

Midline strength

4 rounds, for weight:

30 plate Russian twists

10 per side staggered stance barbell good mornings

3x15s/leg alternating single leg hanging L-sit hold (3×15 sec per leg each round)

Time cap: 18 min

Scaling: Hanging single leg knee bent hold.

Conditioning

Every 3 min for 4 rounds:

40 double unders

10 power cleans 95/65 lbs

20 double unders

5 power cleans and jerks 95/65 lbs

EVF360

Part A

4 rounds, for weight:

30 plate Russian twists

20 KB overhead/front rack march steps per side (20 with right arm up, 20 with left arm up. Hold one KB overhead, one KB in the front rack)

3x15s/leg alternating single leg hanging L-sit hold (3×15 sec per leg each round)

Time cap: 18 min

Scaling: Hanging single leg knee bent hold.

Part B

For time:

25 plate V-ups 15/10 lbs

50 double KB deadlifts 32/24 kg

100 Russian KBS 32/24 kg

50 double unders / 80 single unders

25 toes to bars / hanging knee raises

Time cap: 16 min