Warm up

2 rounds:

20 A-frame toe-touches

20 plank shoulder taps

10 groiners

Gymnastics

15 min alternating EMOM:

15 sec handstand hold + 8 handstand pushups OR 15 sec handstand/plank hold + 8 pike pushups

15 sec bar hang hold + 8 pullups

30 alternating jumping lunges

Scale: Adjust the rep volume so that all sets are performed unbroken

Conditioning

6 min AMRAP:

7 hang power snatches 75/55 lbs

7 pullups

Immediately into, 6 min AMRAP:

7 overhead squats 75/55 lbs

14 alternating pistols

Scale: Perform single box step ups, single leg box squats or curtsy squats instead of the pistols. Banded pullups or ring row, but they must be unbroken every round. Choose a resistance band that allows for this.

EVF360

Part A

Every 3 min for 5 rounds:

500m/400m row

— rest the remainder of the interval

Part B

6 min AMRAP:

7 plate ground to overheads 35/25 lbs

7 pullups

Immediately into, 6 min AMRAP:

7 plate overhead squats 35/25 lbs

14 alternating pistols

Scale: Perform single box step ups, single leg box squats or curtsy squats instead of the pistols. Banded pullups or ring row, but they must be unbroken every round. Choose a resistance band that allows for this.