Warm up

2 rounds:

20 band pullaparts

10 KB straight arm V-ups

10 kipping swings

10 hollow rocks

5 supermen

Gymnastics stamina

Increasing on reps from week 2, 10 min alternating EMOM of:

X pulling movement of choice (pullups for strength (strict, banded, ring rows…),

8 burpee box jumps over 24/20 in

Conditioning

Open 19.4 (Rx)

For time:

3 rounds of:

10 snatches 95/65 lbs

12 bar facing burpees

— rest 3 min

3 rounds of:

10 bar muscle-ups

12 bar facing burpees

Time cap: 12 min (including 3 min rest period)

Open 19.4 (Scaled)

For time:

3 rounds of:

10 snatches 65/45 lbs

12 bar facing burpees

— rest 3 min

3 rounds of:

10 pullups

12 bar facing burpees

Time cap: 12 min (including 3 min rest period)

Note: If looking to perform with open standards, jumps over bars must be 2 feet take off and landing. In scaled version, athletes may step over the bar.

EVF360

Part A

4 rounds for quality:

20 alternating double DB bent over seesaw rows

30 KB Russian twists

5 per side commando pullups

30 sec per side Pallof press hold

Note: Perform commando pullups with a band for support.

Part B

3 rounds, starting a round every 6 min, each for time:

15 burpees box jumps over 24/20 in

20 pullups

25/20 cal row

— rest the remainder of the 6 min interval

Bodybuilding express

20 min alternating EMOM:

10 double DB front lateral raises

5 DB pullovers

20 double DBs walking lunges (DBs held farmer’s style)

10 DB flyes

8 weighted hanging knee raises (DB between feet)