Warm up

2 rounds:

20 plank transitions

10 KB sumo DLHP

10 kipping swings

Gymnastics

16 min alternating EMOM, alternating between practice and strength:

1 min practice

1 min max kneeling banded PVC straight arms pull down

1 min practice

1 min to perform 8-10 isolated barbell rows on bench

For the practice, work on the pull up version of your choice: Strict/banded, kipping, butterfly, kipping chest-to-bar, butterfly chest-to-bar

For the barbell row, start with a light enough weight that allows you to (gently) touch the bench every rep – focus on the full range of motion

Barbell cycling & conditioning

For time:

400m run

21 push presses 115/75 lbs

21 pull-ups

400m run

15 push presses 115/75 lbs

15 pull-ups

400m run

9 push presses 115/75 lbs

9 pull-ups

Time cap: 18 min

EVF360

Part A

For max distance and max rep on a 18 min running clock:

3 min rowing

3 min Russian KBS 32/24 kg

3 min alternating DB renegade row 50/35 lbs

2 min rowing

2 min Russian KBS 32/24 kg

2 min alternating DB renegade row 50/35 lbs

1 min rowing

1 min Russian KBS 32/24 kg

1 min alternating DB renegade row 50/35 lbs

Part B

For time:

400m run

21 double DB push presses 50/35 lbs

21 pull-ups

400m run

15 double DB push presses 50/35 lbs

15 pull-ups

400m run

9 double DB push presses 50/35 lbs

9 pull-ups

Time cap: 18 min