Warm up

3 rounds:

5/side KB halo

5/side KB sots press

5/side KB thrusters

5 pushups

Thrusters

Thrusters: 4×15, increasing weight to find a max weight for the day

Gymnastics conditioning

Alternating EMOM 20min (5 rounds)

20 American KBS, 24/16kg

12 HSPUs

12 Toes-to-bar

50 ft. handstand walk OR 4 wall walks

EVF360

Part A

Alternating EMOM 20min (5 rounds)

20 American KBS, 24/16kg

12 HSPUs

12 Toes-to-bar

50 ft. handstand walk OR 4 wall walks

Part B

3 rounds for time:

500m/400m row

20 V-ups

10 alternating single arm devil presses 50/35 lbs

Time cap: 15 min