Warm up

5 min AMRAP:

10 kip swings

5 inch worms

10 supermen holding a PVC in overhead position

10 hollow rocks holding a PVC in overhead position

Gymnastics

12 min alternating EMOM:

Max ring support hold

10 barbell ab rollouts

30 sec hanging L-sit hold

Scaling: box support hold or banded support hold on rings (light band only). Bent knee hold instead of L-sit

Interval conditioning

5 rounds of 3 min AMRAP, 1 min rest between:

3 power snatches 95/65 lbs

6 burpees over bar

9 handstand pushups

Continue where you left off each time.

EVF360

Part A

12 min alternating EMOM:

15/12 cal ski

12 plate ground to overhead

30 sec plank hold

Part B

5 min AMRAP:

8 alternating DB power snatches 50/35 lbs

6 burpees

4 handstand pushups

— rest 2 min

5 min AMRAP:

6 alternating DB power snatches 50/35 lbs

6 burpees

6 handstand pushups

— rest 2 min

5 min AMRAP:

4 alternating DB power snatches 50/35 lbs

6 burpees

8 handstand pushups