Warm up

12-8-4 reps of:

ring rows

dumbbell push presses

burpees

Gymnastics – accessory strength

12 min alternating EMOM:

5 muscle ups or 1 min ring transition practice

20 sec per side paloff press hold

15 barbell ab rollouts

Aerobic Capacity

20 min alternating EMOM:

Min 1: 8 wall balls

Min 2: 8/6 cal row

Min 3: 15 wall balls

Min 4: 15/12 cal row

There are a total of 5 rounds of this sequence

EVF360

Indoor

Part A

20 min AMRAP:

50 double unders

3 pull-ups **

3 toes-to-bar **

3 burpees **

** add 3 reps to the pull-ups, toes-to-bar and burpees every round. Keep the double unders at 50

Part B

For time:

Row 2,500m/2,000m

Outdoor

Part A

20 min AMRAP:

50 double unders

4 single arms renegade rows **

4 V-ups **

4 burpees **

** add 4 reps to the renegade rows, V-ups and burpees every round. Keep the double unders at 50

Part B

For time:

Run 1 mile