Warm up

3 rounds:

10 A-frame toe touches

5 empty barbell hang clusters

5 PVC cuban presses

Time cap: 7 min

Gymnastics

2 rounds of 2 min per station (12 min total):

Ring muscle up practice OR band assisted ring muscle up transitions

1 set of 10-15 isolated barbell rows on bench with 1 sec pause at the top

15-20 hanging strict/weighted knee raises

Barbell cycling & conditioning

15 min AMRAP:

8 handstand pushups

12 sumo deadlifts high pulls 75/55 lbs

8 hang power snatches 75/55 lbs

24 double unders

EVF360

Part A

20 min alternating EMOM:

12/10 cal ski

30 sec wall sit holding plate with straight arms

12/arm KB seesaws

30 sec plank or handstand hold

Part B

15 min AMRAP:

8 handstand pushups / pushups

12 KB sumo deadlifts high pulls 24/16 kg

8 KB snatches 24/16 kg (4/arm

24 double unders