Warm up

2 rounds .

20 band pull aparts

10/arm single arm ring rows

5 snow angels

10 supermen

Gymnastics skills and strength

16 min alternating EMOM:

8-10 strict pullups

40 sec handstand hold / handstand walk / pike handstand hold practice

10 dumbbell curls

30 sec ring support hold / box support hold

Conditioning

6 rounds for time:

2 clusters 95/65 lbs

4 push presses 95/65 lbs

6 burpees over bar

— rest 2 min, then:

4 rounds for time:

2 clusters 135/95 lbs

4 push jerks 135/95 lbs

6 burpees over bar

Time cap: 14 min

EVF360

Part A

16 min alternating EMOM:

8-10 strict pullups

40 sec handstand hold / handstand walk / pike handstand hold practice

10 dumbbell curls

30 sec ring support hold / box support hold

Part B

14 min alternating EMOM:

15 DB push presses 50/35 lbs

20 wall balls 20/14 lbs