Warm up

2 rounds:

5 high box step ups per side

5 wall facing squats

5 pronated snow angels

5 inch worms with push-up

Overhead squat

1×10 – find a challenging set of 10 for the day

Accessory: 3×8 per side KB Turkish situps

Conditioning

Open 17.3

Prior to 8 mins, do: 3 rounds of:

6 Chest-to-bar Pull-ups 6 Squat Snatches, 95/65 lbs

— then —

3 rounds of: 7 Chest-to-bar Pull-ups 5 Squat Snatches, 135/95 lbs

— then —

Prior to 12 mins, do: 3 rounds of: 8 Chest-to-bar Pull-ups 4 Squat Snatches, 185/135 lbs

— then —

Prior to 16 mins, do: 3 rounds of: 9 Chest-to-bar Pull-ups 3 Squat Snatches, 225/155 lbs

— then —

Prior to 20 mins, do: 3 rounds of: 10 Chest-to-bar Pull-ups 2 Squat Snatches, 245/175 lbs

— then —

Prior to 24 mins, do: 3 rounds of: 11 Chest-to-bar Pull-ups 1 Squat Snatch, 265/185 lbs

If all reps are completed, time cap extends by 4 mins each section.

17.3 scaled

Prior to 8 mins, do: 3 rounds of: 6 Jumping Pull-ups 6 Squat Snatches, 45/35 lbs

— then —

3 rounds of: 7 Jumping Pull-ups 5 Squat Snatches, 75/55 lbs *

Prior to 12 mins, do: 3 rounds of: 8 Jumping Pull-ups 4 Squat Snatches, 95/65 lbs *

Prior to 16 mins, do: 3 rounds of: 9 Jumping Pull-ups 3 Squat Snatches, 115/75 lbs *

Prior to 20 mins, do: 3 rounds of: 10 Jumping Pull-ups 2 Squat Snatches, 135/95 lbs *

Prior to 24 mins, do: 3 rounds of: 11 Jumping Pull-ups 1 Squat Snatch, 155/105 lbs *

if all reps are completed, time cap extends by 4 mins

** Squat snatches or power snatches with overhead squats permitted

EVF360

Part A

20 min alternating EMOM:

20 ab-mat situps

10 alternating single DB overhead lunges AHAP (2 rounds on each arm)

10 chest-to-bars / ring rows

5 devil presses 50/35 lbs

20 jump rope cross-overs

Part B

For time:

60 KB goblet squats 24/16 kg

40/32 cal row

60 American KBS 24/16kg

Time cap: 12 min

Scaling: the weight should allow you to complete the 60 reps in 4 sets or less, on both KB movements

Core 360

18 min alternating EMOM:

20 sec per leg single leg glute bridge HOLD on foam roller

6 per side reverse lunge with med ball lift

8 lateral med ball tosses per side

12 V-ups

12 DB goblet hold good mornings

12 hanging knee raises (weight optional)