Warm up

400m run then 3 rounds of:

5/side thoracic extensions

5 PVC Cuban presses

5 yoga pushups

Gymnastics skills

12 min alternating EMOM:

4-8 ring muscle ups or ring muscle up scaling option of choice

10 DB bench presses

20 PVC straight arm banded pull downs

Conditioning

5 rounds for time:

20 box jumps over 24/20 in

200m run

10 ring pushups

Time cap: 17 min

EVF360

Part A

4 sets:

12 double DB Arnold shoulder presses

12 DB bench presses

12 ring rows

Time cap: 16 min

Part B

5 rounds for time:

20 box jumps over 24/20 in

200m run

10 ring pushups

Time cap: 17 min