Warm up

3 rounds:

5 yoga pushups

5 pronated snow angels

20 alternating shoulder taps

10 alternating DB hang clean and jerks

Gymnastics skills

16 min alternating EMOM (4 rounds):

Low ring transition to dip practice (or ring muscle up practice if you already have them)

10 pronated DB bench rows

Accumulate 20 sec of L-hang or hanging bent knee hold

10 dumbbell bridge presses

Conditioning

15 min AMRAP:

3 double DB shoulder to overheads 50/35 lbs

6 Chest-to-bar pullups

9 box jumps over 24/20 in

Goal: 12+ rounds

EVF360

Part A

16 min alternating EMOM (4 rounds):

Low ring transition to dip practice (or ring muscle up practice if you already have them)

10 pronated DB bench rows

Accumulate 20 sec of L-hang or hanging bent knee hold

10 dumbbell bridge press

Part B

8 rounds for time:

12 box jumps over 24/20 in

8 push-ups

6 double DB push presses 50/35 lbs

Time cap: 15 min