Warm up

3 rounds:

4 single DB burpee deadlifts (alternating sides)

4 right arm single DB overhead lunges

4 left arm single DB overhead lunges

4 yoga pushups

Gymnastics

16 min alternating EMOM:

8-12 ring / box dips

12/9 cal ski

30 sec handstand hold – free, wall assisted, or pike

20-30 sec hanging L-Sit Hold

Barbell cycling & conditioning

For time:

21-15-9

Squat snatches 95/65 lbs

Chest-to-bar pullups

Time cap: 12 min

EVF360

Part A

16 min alternating EMOM:

8-12 deficit push-ups with 25# plate deficit (2″)

12/9 cal ski

30 alternating plank shoulder taps

30 bicycle crunches

Part B

6 rounds for time:

15 American KBS 24/16 kg

10 alternating KB goblet hold lunges 24/16 kg

5 burpees

Time cap: 17 min