Warm up

2 rounds:

10 BB kang squats

10 BB jump squats

5/side windmills w/ KB or DB

— then, take 10 min to warm up to a single clean at around 75%

Conditioning

Benchmark test 1 – retest:

For time:

30 American KBS 24/16 kg

15 squat cleans 135/95 lbs

20 American KBS 24/16 kg

10 squat cleans 155/105 lbs

10 American KBS 24/16 kg

5 squat cleans 185/135 lbs

Time cap: 15 min, goal <11min

Scaling: First weight at 55% of 1RM clean, second weight at 65 % of 1RM clean, third weight at 75% of 1RM clean

Note: compare to Monday July 10th

Gymnastics conditioning

12 min alternating EMOM:

10 burpees box jump overs 24/20 in

50 double unders

1 set of UB muscle-ups or pullups

Rest

Note: if scaling with banded pullups, get a band allowing for at least 10 reps.

EVF360

Part A

12 min alternating EMOM:

10 burpees box jump overs 24/20 in

50 double unders

1 set of UB muscle-ups or pullups

Rest

Note: if scaling with banded pullups, get a band allowing for 10 reps at least.

Part B

5 rounds, 40 sec work for max reps, 20 sec rest, rotating through:

Row for calories

KB goblet squats 24/16 kg

V-ups

Wall balls 20/14 lbs

Bodybuilding express

On a continuous running clock:

From 0:00 to 4:00 perform 3 rounds of:

8 double DB seated front raises

8 double DB seated lateral raises

8 double DB seated bent over rear flyes

From 4:00 to 8:00 perform 3 rounds of:

15 banded prone hamstring curls

10 per leg single leg banded hip flexor pulls

From 8:00 to 12:00 perform 3 rounds of:

16 elevated feet glute bridges (use a box, not a bench)

8 bent over double DB rows

From 12:00 to 16:00 perform 3 rounds of:

6 double DB bench presses

18 calf raises (use a 45 lbs plate as a step)

From 16:00 to 20:00 perform 3 rounds of:

12 double DB deadlifts

12 double DB curls