Warm up

2 rounds

10 hollow rocks

15 groiners

20 flutter kicks

25 kip swings

30 band pull aparts (light band)

Gymnastics

15 min alternating EMOM

6 skin-the-cats or 12 feet elevated ring rows

15 Barbell ab rollouts

3 wall walks

Aerobic capacity

Every 3 min, on the minute, for 5 rounds:

15/12 row cal

50 double unders

15 Russian KBS 32/24 kg

** rest the remainder of the interval

EVF360

Part A

5 rounds for time:

200m run

200 ft. meb ball bear hug hold lunges

Part B

14 min AMRAP

10 American KBS

10 situps

2-4-6-8-10… inverted burpees

** Every round, the rep scheme for inverted burpees goes up by 2