Warm up

3 rounds:

5 wall slides

2 wall walks

10 banded good mornings

10 band pull aparts

Gymnastics

12 min to work on your ring skill of choice:

Ring muscle up kip and hip drive – https://youtube.com/shorts/ooNCGmauKfw

Low ring muscle up transition

Ring L-sit hold

Ring support hold

Ring dips

Ring pushups

Ring muscle ups

Interval conditioning

For time:

20-15-10-5 pullups

100-75-50-25 double unders

— rest 2 min

20-15-10-5 toes-to-bars

100-75-50-25 double unders

Time cap: 21 min

EVF360

Part A

For time:

3,000m/2,400m row

Time cap: 14 min

Part B

For time:

20-15-10-5 pullups

100-75-50-25 double unders

— rest 2 min

20-15-10-5 toes-to-bars

100-75-50-25 double unders

Time cap: 21 min