Warm up

2 rounds:

2 wall walks

4 yoga pushups

6 KB floor press + Turkish situps per side

8 cal ski

Gymnastics

10 min alternating EMOM:

10 ring dips / box dips or 5 ring muscle ups

40 sec handstand hold or 50 ft. handstand walk

Interval conditioning

For time:

21-15-9

Overhead squats 95/65 lbs

Chest-to-bar pullups

–rest 3 min

45 overhead squats 95/65 lbs

45 chest-to-bar pullups

Goal: 16 min

Time cap: 20 min

EVF360

Part A

On a 25 min continuous running clock:

From 0:00 to 7:00, for time:

10-9-8-…-2-1

Cal row

Burpees over the rower

From 7:00 to 9:00, rest

From 9:00 to 16:00, for time:

40/32 cal row

30 toes to bars / hanging knee raises

20 KB goblet squats

From 16:00 to 18:00, rest

From 18:00 to 25:00, AMRAP:

3-6-9-12-…

Chest-to-bar pullups

American KBS 24/16 kg

Part B

3 rounds for quality:

20 weighted V-ups

15 plate ground to overheads

1 min plank hold