Warm up

3 rounds:

2 wall walks

4 yoga pushups

6 cal ski

8 ring rows

General Strength

Bench Press 10-8-6-4-2

Increasing to a challenging weight for the day as the reps go down

Gymnastics conditioning

3 RFT:

400m run

21 pullups

15 handstand pushups

9 overhead squats 115/75 lbs

Time cap: 17 min

Scaling options: pick a weight for which you can keep the OHS mostly unbroken
ring rows or banded pullups
pushups instead of handstand pushups

EVF360

Part A

24 min alternating EMOM (6 rounds):

12 dumbbell floor presses 50/35 lbs

12/10 cal ski

12 pull ups

12 double KB sumo deadlift high pulls 24/16 kg

Part B

For time:

50-40-30-20-10

Double unders

Situps

Russian KBS 32/24 kg