Warm up

3 rounds of:

5 Cuban presses with 2.5# or 5# plates in each hand

10 wall facing squats

5 empty snatch balances

Gymnastics

12 alternating EMOM

20 PVC straight arm banded pull downs

15 plate V-ups

10 banded strict chest to bars (strong bands)

Olympic lifting

Every 30 sec for 10 rounds (5 min): 1 power snatch (65%)

— rest 1 min

Every 30 sec for 10 rounds (5 min): 1 squat snatch (75%)

“Sprint” conditioning

4 rounds for time:

15 deadlifts 115/75 lbs

10 toes to bars

5 strict pullups

Time cap: 7 min

EVF360

Part A

12 alternating EMOM

20 PVC straight arm banded pull downs

15 plate V-ups

10 banded strict chest to bars (strong bands)

Part B

4 min AMRAP:

10 med ball Russian twists 20/14 lbs

10 med ball box steps over 24/20 in, 20/14 lbs

— rest 2 min, then

8 min AMRAP:

20 plate ground to overheads 45/35 lbs

20 single DB push presses 50/35 lbs (swith arm as you wish)

20 DB plank pull throughs

— rest 2 min, then

12 min AMRAP:

10 pullups

20 burpees to plate

30 plate situps

Bodybuilding express

On a continuous running clock:

From 0:00 to 5:00 perform 3 rounds of:

8 double DB front raises

8 per leg double DB front rack split squats

From 5:00 to 10:00 perform 3 rounds of:

12 alternating DB renegade rows

12 DB floor presses

From 10:00 to 15:00 perform 3 rounds of:

16 elevated feet glute bridges (use a box, not a bench)

8 weighted hanging knee raises (DB between feet)

From 15:00 to 20:00 perform 3 rounds of:

12 overhead single DB triceps extensions12 per leg banded kickbacks