Warm up

3 rounds:

20 band pullaparts

5 inch worms

20 sec handstand hold

5 no pushup burpees

Push presses

5×5 buildling

Conditioning

14 min AMRAP:

1 Toes-to-bar**

12/9 cal row

1 wall walk**

** Add one rep to the gymnastics movements each round.

Goal: 7+ rounds

EVF360

Part A

16 min alternating EMOM:

1 Turkish Getups per side AHAP

12 double KB push presses

16 ab-mat situps

8 med ball seated throws for height

Part B

14 min AMRAP:

1 Toes-to-bar**

12/9 cal row

1 wall walk**

** Add one rep to the gymnastics movements each round.

Goal: 7+ rounds