Warm up

2 rounds

10 hollow rocks holding a PVC pipe overhead

10 PVC passthroughs

5 inchworms

500m/400m ski erg

Gymnastics – toes-to-bar challenge

3 Rounds

3 Reps of 3 sec UP Tempo Strict-to-Bar (1sec down)

3 Reps of 3 sec DOWN Tempo Strict-to-Bar (1sec up)

— rest 2 min after the 3  rounds

Then, 3 rounds of max effort:

Kipping Toes-to-bar in 20 sec – resting 40 sec before the next round

Interval conditioning

2 rounds of the following, for time:

40 Double-unders

16 Double Dumbbell Snatches 50/35 lbs

40 Double-unders

— Rest 1 min —

8 Double Dumbbell Snatches, 50/35 lbs

80 Double Unders

8 Double Dumbbell Snatches, 50/35 lbs

— Rest 1 min —

** This is the end of the first round, repeat starting with the 40 DUs

Time cap 17min

Scaling options : 2x single unders

Lighter dumbbells

EVF360

Part A

16 min alternating EMOM (4 rounds):

min 1: 15/12 cal ski

min 2: 15 Toes-to-bar / hanging knee raises

min 3: 15 burpees

min 4: Rest

Part B

2 rounds of the following, for time:

40 Double-unders

16 Double Dumbbell Snatches 50/35 lbs

40 Double-unders

— Rest 1 min —

8 Double Dumbbell Snatches, 50/35 lbs

80 Double Unders

8 Double Dumbbell Snatches, 50/35 lbs

— Rest 1 min —

** This is the end of the first round, repeat starting with the 40 DUs

Time cap 17min

Scaling options : 2x single unders

Lighter dumbbells