Warm up

6 min AMRAP:

5/side thoracic extensions

5 PVC Cuban presses

10 ring rows

Gymnastics

12 alternating EMOM

20 PVC straight arm banded pull downs

6 skin the cats OR [4 strict toes to bar + 4 ring rows]

20 kipping swings, holding an ab-mat between the knees or ankles, aiming for the widest range of motion

Olympic lifting

5 min EMOM: 2 power snatches (60%)

— 1 min rest

5 min EMOM: 2 squat snatches (70%)

“Sprint” conditioning

For time:

30 hang power snatches 75/55 lbs

30 pushups

30 burpees over bar

Time cap: 6 min

Note: scale weight so you can complete the snatches in 2 sets.

Rx+: handstand pushups

EVF360

Part A

12 min alternating EMOM:

20 PVC straight arm banded pull downs

12 feet elevated ring rows

20 plate Russian twists

Part B

For time:

27-21-15-9 reps of:

Toes to bars / hanging knee raises

Plate ground to overheads 45/35 lbs

Cal row

Time cap: 20 min

Bodybuilding express

20 min alternating EMOM (4 rounds):

12 DB Arnold presses

12 double DB bent over rows

12 double DB floor presses

6/leg DB goblet hold Bulgarian split squats

12 DB bicep curls