Warm up

5 min AMRAP:

20 single unders / double unders

10 alternating lunges

10 supermen holding a PVC in overhead position

10 hollow rocks holding a PVC in overhead position

Gymnastics

16 min alternating EMOM:

5 wall walks

50 double unders

12 alternating box step ups (box: 24/20 in, DB: 50/35 lbs

12/9 cal row

Conditioning

3 rounds of 90 sec for max reps:

12 double DB deadlifts 50/35 lbs

Max handstand pushups in the remaining time.

— rest 90 sec between each round

Then, after the 3 rounds, and at the 10 min mark, perform 3 rounds of 90 sec for max reps of:

12 double DB hang squat cleans 50/35 lbs

Max pistols in the remaining time

— rest 90 sec between each round

EVF360

Part A

16 min alternating EMOM:

5 wall walks

50 double unders

12 alternating box step ups (box: 24/20 in, DB: 50/35 lbs

12/9 cal ski

Part B

5 rounds of 3 min AMRAP with buy-in, with 1 min rest between:

Buy-in: 30/24 cal row

Then in the remaining time, AMRAP:

6 DB push presses 50/35 lbs

6 alternating front rack DB rear lunges 50/35 lbs