Warm up

6 min AMRAP:

10 A-frame toe touches

5 yoga pushups

10 alternating single DB clean and jerks

Gymnastics

16 min alternating EMOM, 4 round per station:

A – 10 hollow hold to L-sit on plate transitions, or parallete shoot-through

B – 10 lying hollow PVC pulldown (see demo)

C – Seated toes-to-bar pulses

D – 20 bent over BB row 45/35

Barbell cycling & conditioning

For time:

2 rounds of:

15 hang power snatches 95/65 lbs

10 toes-to-bar

50 double unders

then 2 rounds of:

15 toes-to-bar

10 hang power snatches 115/75 lbs

50 double unders

Time cap: 16 min

EVF360

Part A

For time:

2 rounds of:

15 alternating single DB snatches 50/35 lbs

10 toes-to-bar

50 double unders

then 2 rounds of:

15 toes-to-bar

10 double DBs snatches 50/35 lbs

50 double unders

Time cap: 18 min

Part B

For as long as possible, “Death by” style:

4 V-ups

6 air squats

4 burpees**

** burpees increase every min: 4 burpees in the first min, 5 burpees in the second minute… situps and squats remain constant.

Round cap: 15 (round of 18 burpees)