Warm up

2 rounds:

20 A-Frame toe-touches

10 alternating box steps ups

10 alternating cossack squats

Gymnastics

8 min of pistols progressions:

Curtsy squats

Single leg box squat

Single leg box step down

Assisted single leg squat

Heel elevated single leg squats

Then, 10 min alternating EMOM:

10 alternating pistol (chosen progression from the first part)

10 DB Z-presses AHAP

Conditioning

For time:

30 hang power snatches 75/35 lbs

12 Handstand pushups

30 pullups

12 alternating pistols

30 hang clusters 75/35 lbs

12 handstand pushups

30 deadlifts 75/35 lbs

12 alternating pistols

Time cap: 16 min

Scaling: The bar should be light enough so that you would be able to complete the 30 hang clusters or hang power snatches UB. Once you have decided on the weight, it is recommended to break the sets of 30 into 2-3 manageable sets with *short* breaks to manage grip fatigue.

Scale the handstand pushups to pike pushups or pike pushups with knees/feet on box.

Scale the pistols to single leg box squats and adjust the box height. Today’s focus is to practice the balance on the pistols, so scaling options should be with only one leg on the ground.

EVF360

Part A

8 min of pistols progressions:

Curtsy squats

Single leg box squat

Single leg box step down

Assisted single leg squat

Heel elevated single leg squats

Then, 10 min alternating EMOM:

10 alternating pistol (chosen progression from the first part)

10 DB Z-presses AHAP

Part B

For time:

30 KB snatches 16/12 kg

12 Handstand pushups

30 pullups

12 alternating pistols

30 single arm KB thrusters 16/12 kg

12 handstand pushups

30 double DB deadlifts 35/25 lbs

12 alternating pistols

Time cap: 15 min

Scaling: Scale the handstand pushups to pike pushups or pike pushups with knees/feet on box.

Scale the pistols to single leg box squats and adjust the box height. Today’s focus is to practice the balance on the pistols, so scaling options should be with only one leg on the ground.