Warm up

2 rounds:

10 banded PVC straight arm pull downs

10 alternating scales

10 double KB front rack lunges (moderate weight)

Deadlift

A – Deficit deadlift – 4 in deficit

5×5, building up towards 75% of you conventional DL 1RM for the last set

B – Snatch grip deadlift

3×5 at 95% of your snatch 1RM

Time cap: 20 min

Gymnastics conditioning

3 rounds for time:

30 pullups

20 deadlifts at BW/70% BW

10 dumbbell box steps overs 50/35 lbs, 24/20 in

Time cap: 14 min

EVF360

Part A

5 sets of each movement, for load and quality:

5 weighted strict pullups

10 leg pikes over DB/KB

10 per arm bent over single arm DB rows

10 weighted/strict hanging knee raises

10 V-ups

Part B

3 rounds for time:

30 pullups

20 double KB deadlifts 24/16 kg

10 dumbbell box steps overs 50/35 lbs, 24/20 in

Time cap: 14 min