Warm up
3 rounds
5/side thoracic extensions
5 Cuban presses with 2.5/5 lbs plates in each hand
5 ring rows
5 cal ski
Upper Body Strength
12 min alternating EMOM:
8-12 ring / box dips
10-15 banded strict pullups
6 per side tempo dragonflies, with one knee bent - ~3 seconds down
8-12 double DB z-presses
Conditioning
20 min AMRAP:
3 ring muscle ups
6 DB snatches 65/45 lbs
9 box jumps over 24/20 in
12 single DB shoulder to overheads 65/45 lbs (6 per side)
Scaling: the DB should allow for unbroken sets throughout. Scale the muscle ups to 3 burpee chest to bar pullups or (6 ring row + 6 pushups)
Goal: <2:30 per round
EVF360
Part A
12 min alternating EMOM:
8-12 ring / box dips
10-15 banded strict pullups
6 per side tempo dragonflies, with one knee bent - ~3 seconds down
8-12 double DB z-presses
Part B
20 min AMRAP:
6 ring rows
6 pushups
6 DB snatches 50/35 lbs
9 box jumps over 24/20 in
12 single DB shoulder to overheads 50/35 lbs (6 per side)
Scaling: the DB should allow for unbroken sets throughout.
Goal: <2:30 per round