Warm up

30 sec dead hang — then —

2 rounds of:

20 A-frame toe touches

10 PVC Sotts presses

— then —

20 Burpees

Gymnastics

12 min alternating EMOM (4 rounds):

Hollow position pull down practice, with feet on foam roller

15 banded chest to bars (strong bands)

12 leg pikes over object

Olympic lifting

5 min EMOM: 2 clean & jerks (60%)

— 1 min rest

5 min EMOM: 2 squat clean & jerks (70%)

“Sprint” conditioning

For time:

45 thrusters 75/55 lbs

30 hang power snatches 75/55 lbs

15 sumo deadlifts high pulls 75/55 lbs

Time cap: 7 min

Goal: 2 sets max on each movement, and finish under 6 min

EVF360

Part A

12 min alternating EMOM (4 rounds):

Hollow position pull down practice, with feet on foam roller

15 banded chest to bars (strong bands)

12 leg pikes over object

Part B

Every 4 min for 5 intervals (20 min total), complete 2 rounds of the following, for time:

6 DB thrusters 50/35 lbs

5 box jumps 50/35 lbs

4 devil press 50/35 lbs

— rest the remainder of the 4 min interval

Note: Every 4 min, you must complete a total of 12 thrusters, 10 box jumps and 8 devil presses.

Bodybuilding express

18 min alternating EMOM (3 rounds):

16 double KB farmer’s carry lunges AHAP (8/leg)

12 double DB shoulder presses

12 tempo weighted glute bridges (slow down, fast up)

12 lateral DB raises

8 weighted hanging knee raises

20 half kneeling band triceps push down