Warm up

7 min to perform 2-3 rounds of:

20 hollow rocks

5 per side side plank DB external rotations (light DB or 5 lbs plate)

5 pronated snow angels

5 cal ski erg

Gymnastics

12 min alternating EMOM (4 rounds):

Low ring transition to dip (Or Ring muscle up practice if you already have them)

10 pronated DB bench rows

Accumulate 20 sec of L-hang or hanging bent knee hold

Olympic lifting

5 min EMOM: 2 power snatches (65%)

— 1 min rest

5 min EMOM: 2 squat snatches (75%)

Note: the load is 5% heavier than 2 weeks ago.

“Sprint” conditioning

For time:

100 Russian KBS 32/24 kg

Time cap: 6 min

EVF360

Part A

12 min alternating EMOM (4 rounds):

Low ring transition to dip (Or Ring muscle up practice if you already have them)

10 pronated DB bench rows

Accumulate 20 sec of L-hang or hanging bent knee hold

Part B

2 rounds, each for time, rest 2 min between rounds:

200m run

40 alternating DB hang snatches 50/35 lbs

200m run

30 alternating DB hang snatches 50/35 lbs

200m run

20 alternating DB hang snatches 50/35 lbs

Time cap: 22 min, including the rest time

Bodybuilding 360

On a continuous running clock:

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

8 bench presses

16 alternating KB gorilla rows

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

10 KB goblet hold squats

20 alternating single leg V-ups

From 10:00 to 15:00 perform 2 rounds of:

8 double KB Romanian deadlifts

20 per leg KB goblet hold split squats

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

15 weighted situps

20 calf raises (use a 45 lbs plate as a step)