Warm up

3 rounds:

10 no-push-up burpees

10 scap pushups / scap HSPU

10 banded face pulls

Gymnastics skills and bench press

20 min to practice ring muscle up transitions or ring muscle ups, and to complete 4 sets of 8 bench presses:

Level 1: Low ring transition to dip

Level 2: Ring muscle up kip and hip drive drills

Level 3: Ring muscle up sets – target a rep volume per set and try to achieve 3-4 sets

Bench press

4×8

Conditioning

On a 15 min running clock:

From 0:00 to 7:00: 3 rounds for time:

10 handstand pushups

20 alternating DB snatches 50/35 lbs

40 double unders

(rest the remainder of the 7 min if finished)

From 7:00 to 8:00: rest

From 8:00 to 15:00: 3 rounds for time:

20 alternating DB hang snatches 50/35 lbs

15 burpees

EVF360

Part A

16 min alternating EMOM:

12 DB floor presses

20 DB floor wipers (one DB in each hand)

4 wall walks (scaling: 30 alternating shoulder taps)

40 sec plank on foam roller (forearms on the roller)

Part B

On a 15 min running clock:

From 0:00 to 7:00: 3 rounds for time:

10 handstand pushups

20 alternating DB snatches 50/35 lbs

40 double unders

(rest the remainder of the 7 min if finished)

From 7:00 to 8:00: rest

From 8:00 to 15:00: 3 rounds for time:

20 alternating DB hang snatches 50/35 lbs

15 burpees