Warm up

2 rounds:
5 yoga pushups
10 alternating single DB devil presses
10 plank transitions

Bench press (15 min)

5×8 at 65% across

Gymnastics skills

8 min to practice handstand push-up skills and strength
Level 1: 3 rounds of 8 pike pushups with feet on ground + 8 DB Z-presses
Level 2: 3 rounds of 8 pike pushups with feet on box + 8 DB Z-presses
Level 3: 3-4 sets of 5 tempo negative handstand push-ups – 3 sec descent each rep, kick up to the wall each time
Level 4: 4-5 sets of 6-8 kipping handstand push-ups with or without abmat (2 abmats max, otherwise stay at level 3)
Level 5: 4-5 sets of X strict or deficit handstand push-ups – use a challenging rep goal you can sustain across all rounds.
Level 6: Practice free standing handstand push-ups

Gymnastics Conditioning

8 rounds for time:
6 alternating DB snatches 65/45 lbs
30 double unders
6 handstand pushups

Time cap: 15 min

Scaling: use the scaling option you practice today for the handstand pushup, but each set should take 20 sec or less. Choose a challenging load for the snatches but all sets must be done unbroken.

EVF360

Part A
16 min alternating EMOM:
50 sec ski erg for calories
10 DB bench presses AHAP
50 sec row for calories
max effort plank hold on low rings within the minute

Part B
8 min to practice handstand push-up skills and strength
Level 1: 3 rounds of 8 pike pushups with feet on ground + 8 DB Z-presses
Level 2: 3 rounds of 8 pike pushups with feet on box + 8 DB Z-presses
Level 3: 3-4 sets of 5 tempo negative handstand push-ups – 3 sec descent each rep, kick up to the wall each time
Level 4: 4-5 sets of 6-8 kipping handstand push-ups with or without abmat (2 abmats max, otherwise stay at level 3)
Level 5: 4-5 sets of X strict or deficit handstand push-ups – use a challenging rep goal you can sustain across all rounds.
Level 6: Practice free standing handstand push-ups

Part C
8 rounds for time:
6 alternating DB snatches 65/45 lbs
30 double unders
6 handstand pushups

Time cap: 15 min

Scaling: use the scaling option you practice today for the handstand pushup, but each set should take 20 sec or less. Choose a challenging load for the snatches but all sets must be done unbroken.