Warm up & gymnastics drills

12 min alternating EMOM:

10 bent over straight arms banded PVC pull downs

12 alternating cossack squats (hold rig if needed to reach depth)

8-12 low bar toes to bars

Back squat

5 at 40%, 5 at 50%, 5 at 60%

Conditioning

8 min AMRAP:

8 front squats 95/65 lbs

8 single DB devil presses 50/35 lbs

Goal: 6+ rounds

EVF360

Part A

6 rounds for time:

18 single DB walking lunges 50/35 lbs

18 gymnastics movements**

18 plate ground to overheads 45/35 lbs

** Gymnastics movements:

Odd rounds (1, 3 and 5) = toes-to-bars / hanging knee raises

Even round (2, 4 and 6) = pushups

Time: 20 min

Part B

8 min AMRAP:

8 wall balls 20/14 lbs

8 single DB devil presses 50/35 lbs

Goal: 6+ rounds