Warm up

2 rounds:

5/side thoracic extensions

10 plate Da-Vinci raises

15 kip swings

20 hollow rocks

Gymnastics

12 min alternating EMOM:

12 ring rows or practice low ring muscle up transitions

50 ft. handstand walk or practice kicking to handstand / handstand

10 strict toes to bars

Interval conditioning

For time**:

Every minute, on the minute, rotating through:

15 handstand push-ups (Rx+: 10 strict handstand push-ups)

7 devil presses 50/35 lbs

Max wall balls 20/14 lbs

** continue rotating through the stations until you reach 120 wall balls

Time cap: 21 min (7 rounds)

Scaling: 15 pushups. The devil presses should take between 45-50 sec, scale the weight and/or volume appropriately

EVF360

Part A

15 min alternating EMOM:

20 bent over KB seesaw rows AHAP

12 plate ground to overheads 45/35 lbs

20 handstand shoulder taps or plank shoulder taps

Part B

For time**:

Every minute, on the minute, rotating through:

15 handstand push-ups (Rx+: 10 strict handstand push-ups)

7 devil presses 50/35 lbs

Max wall balls 20/14 lbs

** continue rotating through the stations until you reach 120 wall balls

Time cap: 21 min (7 rounds)

Scaling: 15 pushups. The devil presses should take between 45-50 sec, scale the weight and/or volume appropriately