Warm up

50 jumping jacks — then —

2 rounds of:

20 A-frame toe touches

5 scap pullups

5 strict toes to bars

Gymnastics

12 min alternating EMOM (4 rounds):

Low bar muscle up transition, with or without band (or bar muscle up practice)

10-15 med-ball situps “GHD-style“

Low ring muscle up transition with feet on ground or box (or ring muscle up practice)

Olympic lifting

Every 30 sec for 10 rounds (5 min): 1 clean and jerk at 65%

— rest 1 min

Every 30 sec for 10 rounds (5 min): 1 clean and jerk at 75%

“Sprint” conditioning

Every 2 min for 3 rounds, each for time:

12 burpees over the bar

12 deadlifts 135/95 lbs

6 hang power cleans 135/95 lbs

6 shoulder to overheads 135/95 lbs

Scale: the clean and shoulder to overhead should be mostly unbroken, scale to ~60% of your 1RM

EVF360

Part A

For time:

Buy-in: 15 DB man makers 50/35 lbs

— then, 12-9-6 reps of:

Burpees box jumps over 24/20 in

Double DB clean and jerks 50/35 lbs

Toes to bars

— then, buy-out:

1,000m/800m row

Time cap: 18 min

Part B

12 min alternating EMOM (4 rounds):

Low bar muscle up transition, with or without band (or bar muscle up practice)

15 med-ball situps “GHD-style”

20 alternating DB plank pull throughs

Bodybuilding express

20 min alternating EMOM, performed as 40 sec work, 20 sec rest/transition, rotate through the following movements for max reps:

Seated Arnold presses

Lying DB pullovers

Standing DB hammer curls

Strict toes to bars or leg raises

Double KB front rack walking lunges

Note: the weight should be very challenging to work continuously for 40 sec (i.e. you should not be able to keep the 40 sec unbroken). There are a total of 4 rounds at each station.