Warm up

2 rounds

10 hollow rocks

10 yoga pushups

10 kip swings

10 band pull-aparts

10 cal ski

Gymnastics

3 attempts or less to find a max set of UB pullups

If you don’t have pullups, 3 attempts or less to find a max rep of your pull up scaling option

Time cap: 10 mins

Conditioning

For time:

5 clean & jerks at 60% of 1RM

200m run

4 clean & jerks at 70% of 1RM

200m run

3 clean & jerks at 80% of 1RM

200m run

2 clean & jerks at 85% of 1RM

200m run

1 clean & jerks at 90% of 1RM

Time cap: 13 min

Mobility (10 min)

1 min of pigeon stretch per side

1 min of saddle pose

30 sec of low dragon stretch per side

1 min of pronated twisted cross per side

2 min lacrosse ball mobility on glutes/hamstrings

EVF360

Part A

4 rounds of 40 sec work / 20 sec rest, for max reps:

DB renegade rows

Cal ski

DB box step overs

KB sumo deadlift high pulls

Part B

5 rounds for time:

10 alternating single DB clean and jerks 50/35 lbs

200m run

Time cap: 13 min