Warm up

2 rounds

5 inch worms

10 band pull-aparts

10 band pass throughs

5/side bottom up KB presses

Gymnastics

12 min alternating EMOM:

X muscle ups for quality (bar or ring, your choice) OR low ring transition practice

20 sec per side pallof press hold per side

20 barbell floor wipers (empty BB)

Note: practice quality sets on the muscle ups

Olympic lifting

Power clean and jerks – 5×3 at 75%

Drop and reset between reps

“Sprint” conditioning

4 rounds for time:

16 alternating overhead lunges 75/55 lbs

8 thrusters 75/55 lbs

8 pushups

Time cap: 6 min

EVF360

Part A

12 min alternating EMOM:

10 elevated feet ring rows

20 sec per side pallof press hold per side

20 dumbbell floor wipers

Note: practice quality sets on the pullups / muscle ups

Part B

Every 10 min for 2 rounds, each for time:

800m/640m row

16 single DB push presses 50/35 lbs (8/arm)

16 alternating single DB overhead lunges 50/35 lbs

16 alternating single leg V-ups

1 min plank hold

Note: row capped at 4 min. Rest the remainder of the interval if the work is completed.

Bodybuilding express

4 rounds for quality and load, starting a round every 5 min:

10 strict hanging knee raises (weighted if possible)

10 strict pullups or 10 weighted ring rows

10 double DB curls

10 double DB front squats

10 double DB front raises