Warm up

6 min AMRAP:

5 Cuban presses with light plates

5/arm single arm dumbbell bentover rows

5 burpees

10 mountain climbers

Gymnastics

Station style skill practice (12 min total):

4 min on box dips, weighted dips, Russian dips

4 min on ring muscle up transitions (feet on the ground or on a box)

4 min on kipping swings on rings

Aerobic Capacity

Row 4k/3.2k**

** Every 5 min, starting at 5:00, run 200m

Time cap: 25min

EVF360

Indoor

Part A

On a continuous running clock:

From 0:00 to 5:00:

50 burpees

From 5:00 to 10:00:

75 box jumps 24/20 in

From 10:00 to 15:00:

75 American KBS 24/16 kg

From 15:00 to 20:00:

50 pull ups / 75 ring rows

From 20:00 to 25:00:

Run 800m

Part B

4 rounds:

20 alternating bicycle crunches

20 sec superman hold

10 plank transitions

10 alternating plank extensions

Outdoor

Part A

On a continuous running clock:

From 0:00 to 5:00:

50 burpees

From 5:00 to 10:00:

75 step ups

From 10:00 to 15:00:

75 dumbbell Russian swings

From 15:00 to 20:00:

50 single arm renegade rows

From 20:00 to 25:00:

Run 800m

Part B

4 rounds:

20 alternating bicycle crunches

20 sec superman hold

10 plank transitions

10 alternating plank extensions