Warm up
6 min AMRAP:
5 cal ski/row
5 supermen
10 alternating jumping lunges
5 empty barbell tempo front squats
Front Squat
Front squat tempo 33X1: 7x3 at 75%
-- Perform 50 ft. broad jumps after each set of front squats, in as few jumps s possible
Conditioning
12 min AMRAP:
30 double unders
6 handstand push-ups
3 wall walks
1 bar muscle up
Note: This is a grippy workout, keep the transitions smooth and manage muscular overload early.
Scaling: scale to pike pushups and replace the muscle ups with 3 chest to bar pullups
EVF360
Part A
For time:
7-6-5-4-3 single DB burpee clean and jerks, right arm 50/35 lbs
21-18-15-12-9 wall balls 20/14 lbs
7-6-5-4-3 single DB burpee clean and jerks, left arm 50/35 lbs
21-18-15-12-9 wall balls 20/14 lbs
Time cap: 20 min
Part B
12 min AMRAP:
30 double unders
6 handstand push-ups
4 pullups
2 wall walks
Note: This is a grippy workout, keep the transitions smooth and manage muscular overload early.
Scaling: scale to pike pushups