Warm up

6 min AMRAP

10 alternating plank extensions

10 alternating single arm DB power clean

5 V-ups holding a PVC in hands

Gymnastics – pulling challenge

Write down what you would like to accomplish this 7 week cycle with regards to gymnastics pulling movements (eg. first pull up, first chest to bar, first bar muscle up, first time ring row with elevated feet,…) – Log it into Sugarwod and let’s work towards it!

16 min alternating EMOM:

5 weighted pull ups / light band strict pull up

20 leg pikes over KB/DB

5 bar muscle ups or 5 muscle up transitions on low bar (attached to rack)

5 wall walks

Gymnastics conditioning

For time:

21-15-9

Chest to bar pullups

Toes to bar

Dumbbell power cleans 50/35 lbs

Time cap: 14 min

EVF360

Part A

16 min alternating EMOM:

5 weighted pull ups / light band strict pull up

20 leg pikes over KB/DB

5 bar muscle ups or 5 muscle up transitions on low bar (attached to rack)

5 wall walks

Part B

For time:

21-15-9

Chest to bar pullups or ring rows

Toes to bar or Hanging knee raises

Dumbbell power cleans 50/35 lbs

Time cap: 14 min