Warm up

2 rounds:

20 A-Frame toe-touches

10 alternating box steps ups

10 alternating DB snatches (light)

Bulgarian split squats

Bulgarian split squats: 4×8 per leg

Accessory lift: 4×10 weighted / strict hanging knee raises

Gymnastics conditioning

5 rounds for max reps:

1 min ski cal (45 sec of hard effort)

1 min handstand pushups

1 min single KB cleans 24/16 kg (switch side as desired)

Note: there is no rest between intervals, prioritize the range of motion on the pushups before the difficulty. Scale to deficit pushups or pushups rather than 2 ab-mats on HSPUs.

EVF360

Part A

16 min to perform 4 rounds for load and quality:

8 DB Bulgarian split squats per leg (Farmer’s style)

10 weighted / strict hanging knee raises

Part B

5 rounds for max reps:

1 min ski cal (45 sec of hard effort)

1 min handstand pushups or pushups

1 min single KB cleans 24/16 kg (switch side as desired)

Note: there is no rest between intervals, prioritize the range of motion on the pushups before the difficulty. Scale to deficit pushups or pushups rather than 2 ab-mats on HSPUs.