Warm up

6 min AMRAP:

6 Inchworm with Push-ups

6 alternating single dumbbell devil press

12 alternating plank shoulder taps

Gymnastics skills

12 min alternating EMOM:

10 ring dips or 4-8 ring muscle ups or muscle up practice skill

10 barbell bent over rows

2 Turkish getups per arm

Muscle up practice skill options:

Level 1: banded ring/box dips + ring rows

Level 2: Low ring muscle up transition with feet on ground or box + ring/box dips (with or without band assist)

Level 3: Ring muscle up kip and hip drive

Conditioning

5 rounds of 2:30 min, for max distance row:

15 American KBS 24/16 kg

10 burpees

Max distance row in the remaining time

— rest 1 min between rounds

EVF360

Part A

12 min alternating EMOM:

10 deficit pushups (use plates to create the deficit each side)

10 double DB bent over rows

2 Turkish getups per arm

Part B

5 rounds of 2:30 min, for max distance row:

15 American KBS 24/16 kg

10 burpees

Max distance row in the remaining time

— rest 1 min between rounds