Warm up

3 rounds:

6 single DB burpee deadlifts

8 alternating box step ups

10 empty BB bent over row

Deadlift

5 at 80%

4 at 85%

3 at 90%

1 at 95%

Time cap: 17 min

Gymnastics conditioning

20 min alternating EMOM:

Min 1: 12 burpees box jump overs

Min 2: 31 double unders

Min 3: 20 ft handstand walk

Min 4: 21 handstand pushups

EVF360

Part A

For time:

5-10-15-20-25

American KBS 24/16 kg

Ab-mat situps

Time cap: 12 min

Part B

20 min alternating EMOM:

Min 1: 12 burpees box jump overs

Min 2: 31 double unders

Min 3: 20 ft handstand walk

Min 4: 21 handstand pushups