Warm up

“Baseline warm-up” – one time through:

500m row

40 air squats

30 situps

20 pushups

10 pullups

Time cap: 8 min

Barbell cycling

16 min alternating EMOM:

Odd: 1 power clean + 1 split jerk + 1 hang power clean + 1 split jerk

Even: max plank hold

Note: “Play by feel” on the barbell, you can change the weight between rounds

Conditioning

6 rounds for max reps:

1 min row cal

1 min handstand pushups

Note: there is no rest between intervals, prioritize the range of motion on the pushups before the difficulty: scale to deficit pushups or pushups rather than 2 ab-mats on HSPUs

EVF360

Part A

12 min alternating EMOM:

8 Turkish situps (4 per side)

4/arm KB snatches

Note: Build up to a challenging weight throughout the 6 rounds

Part B

For time:

50 toes-to-bar / V-ups

50 KB goblet squats 32/24 kg

100 Russian KBS 32/24 kg

50 KB goblet squats 32/24 kg

50 toes-to-bar / V-ups

Time cap: 22min