Warm up

3 rounds:

Row 200m

2 Turkish Getups per arm

5/arm single arm KB overhead squats

Then 2 min of handstand practice

Overhead stability / unilateral strength

4 rounds for load and quality:

20 alternating handstand shoulder taps (wall facing)

16 alternating DB bench presses (hold the other DB in lock out position)

16 overhead barbell walking lunges

Time cap: 18 min

Conditioning

3 rounds for time:

400m run or 500m/400m row

10 single arm DB push presses, right arm 50/35 lbs

10 single arm DB push presses, left arm 50/35 lbs

10 ring dips

Time cap: 16 min

EVF360

Part A

4 rounds for load and quality:

20 alternating handstand shoulder taps (wall facing)

16 alternating DB bench presses (hold the other DB in lock out position)

16 double DB overhead walking lunges

Time cap: 18 min

Part B

3 rounds for time:

400m run or 500m/400m row

10 single arm DB push presses, right arm 50/35 lbs

10 single arm DB push presses, left arm 50/35 lbs

10 pushups

Time cap: 16 min