Warm up

6 min AMRAP:

5/side thoracic extensions

5 PVC Cuban presses

10 ring rows

Gymnastics skills

12 alternating EMOM

20 PVC straight arm banded pull downs

4 skin the cats

20 sec L-sit hold / bent knee hold

Scaling: replace the skin the cats with 4 strict toes to bar / hanging knee raises + 4 ring rows.

perform L-sit hold between 2 boxes or on parallettes

Conditioning

For time:

27-21-15-9 reps of:

Double DB box step overs 40/30 lb, 24/20 in

Cal row

Toes to bars

Time cap: 16 min

EVF360

Part A

12 min alternating EMOM:

20 PVC straight arm banded pull downs

12 feet elevated ring rows

20 plate Russian twists

Part B

For time:

27-21-15-9 reps of:

Double DB box step overs 40/30 lb, 24/20 in

Cal row

Toes to bars

Time cap: 16 min