Warm up
3 rounds of:
10 cal ski/row
10 alternating box steps up
10 KB goblet hold good mornings
5 per side world's greatest stretch
Front Rack Lunges
4 set of 14 alternating front rack lunges
Working sets should be around 70% of your 1RM front squat
Gymnastics & Core
12 min to perform ~3 sets of:
3-5 skin the cats
8-10 hollow position pull down with feet on foam roller
20 sec per side Copenhagen plank
Note: Scale the skin the cats to 30 sec of horizontal supinated ring row hold
Conditioning
3 rounds for time:
15 sumo deadlift high pulls 75/55 lbs
10 power snatches 75/65 lbs
5 bar muscle ups
Time cap: 10 min
Scaling: sub the muscle ups with 10 chest to bar pullups
EVF360
Part A
12 min to perform ~3 sets of:
3-5 skin the cats
8-10 hollow position pull down with feet on foam roller
20 sec per side Copenhagen plank
Note: Scale the skin the cats to 30 sec of horizontal supinated ring row hold
Part B
3 rounds of 7 min AMRAP:
10 box jumps 24/20 in
10 alternating DB power snatches 50/35 lbs
10 chest to bar pullups
-- rest 2 min between AMRAP, and reset the AMRAP each time
Goal: 4 rounds per AMRAP