Warm up

2 rounds

10 hollow rocks

10 yoga pushups

10 kip swings

10 band pull-aparts

10 cal ski

Gymnastics

6 rounds of 1 min AMRAP, 1 min rest between:

Level 1: Ring muscle ups

Level 2: Ring dips

Level 3: Box dips

Level 4: banded ring/box dips

Aerobic Capacity

4 min AMRAP:

12/10 cal ski

8 burpees

— rest 2 min

4 min AMRAP:

12/10 cal row

10 double dumbbell deadlifts 50/35 lbs

— rest 2 min

4 min AMRAP:

16 alternating jumping lunges

10 weighted situps 15 lbs

EVF360

Indoor

Part A

For time:

1,500m/1,200m row

100 wall balls 20/14 lbs, 10/9 ft.

50 burpees

Part B

4 rounds for quality:

10/arm single arm ring rows

1 min/side star plank

10 cossack squats per leg

10 bird dogs

Outdoor

Part A

For time:

1,200m run

100 single arm dumbbell thrusters

50 burpees

Part B

4 rounds for quality:

10/arm single arm bent over rows

1 min/side star plank

10 cossack squats per leg

10 bird dogs