Warm up

2 rounds:

10 PVC passthroughs

5/side thoracic extensions

10 A-frame toe-touches

10 cal machine (ski/row/bike)

Gymnastics

12 min alternating EMOM

Box assisted bar muscle ups with 2-leg or 1-leg jumps OR bar muscle up practice

15 med-ball situps “GHD-style”

15 lying hollow PVC banded pull downs

Olympic lifting

5 min EMOM: 2 clean & jerks (65%)

— 1 min rest

5 min EMOM: 2 squat clean & jerks (75%)

Note: the load is 5% heavier than 2 weeks ago.

“Sprint” conditioning

5 rounds for time:

5 box jumps 24/20 in

5 wall balls 20/14 lbs

5 American KBS 24/16 kg

Time cap: 6 min

EVF360

Part A

12 min alternating EMOM

Box assisted bar muscle ups with 2-leg or 1-leg jumps OR bar muscle up practice

15 med-ball situps “GHD-style”

15 lying hollow PVC banded pull downs

Part B

17 min AMRAP:

1,000m/800m row or ski

50 alternating single DB hang clean and jerks 50/35 lbs

30 wall balls 20/14 lbs

Goal: 2 rounds

Bodybuilding express

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

Double DBs Romanian deadlifts

Lying DB pullovers

Double DBs lunges (DBs held farmer’s style)

Double DB flyes

KB goblet hold 1 & 1/4 squats

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.