Warm up

2 rounds:

5 yoga pushups

10 alternating empty BB overhead lunges

10 PVC sotts presses

10 jump squats

Gymnastics

12 min alternating EMOM, alternating with a partner:

1 min handstand hold practice with partner’s assistance

Beginners: box pike walk – https://www.youtube.com/watch?v=1oRy5caooOo

Intermediate option 1: 20 box pike shoulder taps, focusing on maintaining stacked trunk over hands, partner to assist to prevent loss of balance – https://youtu.be/OrQtc2IaabU?t=90

Intermediate option 2: with the assistance of a partner holding legs/feet, practice free handstand hold while focusing on engagement of shoulders

Advanced option 1: Wall pike handstand, alternating feet to raise off the wall – https://www.yogiapproved.com/wp-content/uploads/2016/08/handstand-pike-on-wall.jpg

Advanced option 2: free handstand practice (not walk!)

Barbell cycling & conditioning

3 rounds for time

10 front squats 95/65 lbs

10 burpees over barbell

10 shoulder to overheads 95/65 lbs

10 burpees over barbell

10 thrusters 95/65 lbs

10 burpees over barbell

10 back squats 95/65 lbs

10 burpees over barbell

— rest 2 min between rounds

Time cap: 24 min including the rest

EVF360

Part A

For time:

45/36 cal row buy in , then:

15-12-9 reps of:

Hand release pushups

Single arm DB ahang clean and jerks 50/35 lbs

Time cap: 9 min

Part B

3 rounds for time

10 double DB front squats 35/25 lbs

10 burpees over DBs

10 double DB shoulder to overheads 35/25 lbs

10 burpees over DBs

10 double DB thrusters 35/25 lbs

10 burpees over DBs

10 double DB box step ups 35/25 lbs, 24/20 in

10 burpees over DBs

— rest 2 min between rounds

Time cap: 24 min including the rest