Warm up

3 rounds:

5 wall slides

5 hollow rocks

10 banded good mornings

10 band pull aparts

Gymnastics

12 min alternating EMOM:

50 ft. handstand walk OR 45 sec handstand practice (see notes)

3-5 skin the cats

12 pass throughs (paralletes or stacked up plates)

Notes: handstand practice: step 1 = box pike walk (if not able to support yourself upside down), step 2 = against a wall, step 3 = getting feet off the wall periodically, step 4 = free handstand (with possible assistance from someone else)

Interval conditioning

3x4min AMRAP:

25/20 cal row

20 alternating DB snatches 50/35 lbs

10 DB goblet squats 50/35 lbs

max single DB box step overs in the remaining time

— rest 2 min between rounds

Score: accumulated number of box steps over

EVF360

Part A

Within a 16 min window, 4 rounds for quality:

15 cal ski in as few strokes as possible

12 pushups with hands on DBs

9 jumps over an object (ex: ump over box without stepping on the box, jumps over stacked plates/crash pads) – the height/width of the object should be challenging to jump over

6/side single leg V-ups

Part B

3x4min AMRAP:

25/20 cal row

20 alternating DB snatches 50/35 lbs

10 DB goblet squats 50/35 lbs

max single DB box step overs in the remaining time

— rest 2 min between rounds