Warm up

3 rounds:

10 empty BB behind the neck thrusters

10 empty BB good mornings

5/side banded lateral monster walks

Back squat

10 min to work up to a heavy single around 90% (NOT A MAX)

— then:

3 sets of 5 paused back squats at 72.5% (3 sec pause)

Conditioning

4 rounds of 2:30 min AMReps:

10 pull-ups

10 toes to bars

10 American KBS 24/16 kg

Max wall balls in the remaining time 20/14 lbs, 10/9 ft

Note: there is no rest between each round, start again with the pullups every 2:30 minutes. The gymnastics movements should be both done in a minute or less.

EVF360

Part A

4 rounds for load and quality:

8/leg double DB Bulgarian split squat (DB Farmer’s hold, increase load from last week)

30 sec per side single leg wall sit (raise one foot from the ground)

4 seated box jumps maximum explosiveness

Note: for the seated jumps, sit so that your hips and knees are at parallel

Part B

4 rounds of 2:30 min AMReps:

10 pull-ups

10 toes to bars

10 American KBS 24/16 kg

Max wall balls in the remaining time 20/14 lbs, 10/9 ft

Note: there is no rest between each round, start again with the pullups every 2:30 minutes. The gymnastics movements should be both done in a minute or less.

Bodybuilding express

20 min alternating EMOM (4 rounds):

10 DB Arnold presses

5 per leg KB goblet hold box step ups

10 DB lateral raises

6/leg DB goblet hold Bulgarian split squats

20 alternating DB bicep curls (10 per arm)