Warm up

8 min alternating EMOM:

5 burpee pull ups OR 5 burpees then 5 ring rows

10 cal machine (row/bike/ski)

Accessory strength and skills

14 min to perform 4-5 rounds of:

10 feet elevated ring rows / weighted ring rows

30 sec handstand hold / wall walk hold

20 empty barbell curls

Conditioning

24 min AMRAP:

20 wall balls, 20/14 lbs

300m/240m row

40 double unders

Goal: 7-8 rounds or more

EVF360

Part A

14 min to perform 4-5 rounds of:

10 feet elevated ring rows / weighted ring rows

30 sec handstand hold / wall walk hold

20 empty barbell curls

Part B

24 min AMRAP:

20 wall balls, 20/14 lbs

300m/240m row

40 double unders

Goal: 7-8 rounds or more