Warm up

6 min AMRAP:

5 pushups

10 broad jumps

15 plank transitions

Gymnastics

Every 90 sec for 9 rounds, rotating through 3 options with increased difficulty:

16 reps of “easy” handstand pushup

12 reps of “moderate difficulty” handstand pushup

8 reps of “higher difficulty” handstand pushups

Examples

“easy options”: kipping HSPU, kipping HSPU with 2 ab-mats, pike pushups on feet, pushups

“moderate difficulty options”: deficit HSPU, kipping HSPU with 1 ab-mats, pike pushups with knees on box, deficit pushups

“higher difficulty options”: strict deficit HSPU, strict HSPU with 2 ab-mats, pike pushups with feet on box, slow 5 sec negative handstand pushups (no pushing – only if can hold upside down), pike pushups

Adjust your 3 stations to have difficulty increasing depending on what you typically do. Prioritize increasing the range of motion rather than the strength, i.e. remove ab-mats and focus on slow negative, or add plate to create a deficit and focus on negative.

Barbell cycling & conditioning

5 rounds for time:

21 strict HSPUs

15 burpees over bar

9 thrusters 135/95 lbs

Time cap: 22 min

Scaling options: Adjust the reps to 15 on the pushups and scale to an option that allows for maximum 3 sets each round

The weight on the barbell should allow you to complete each round in 2 sets or less

EVF360

Part A

3 rounds for time

5 pushups

10 ring rows

15 box jumps

20 air squats

25 situps

Time cap: 15 min

Part B

5 rounds for time:

21 handstand pushups / pushups

15 burpees over bar

9 double KB thrusters 24/16 kg

Time cap: 22 min

Scaling options: Adjust the reps to 15 on the pushups and scale to an option that allows for maximum 3 sets each round

The weight of the KBs should allow you to complete each round in 2 sets or less