Warm up

3 rounds of:

10 Plate Ground-to-Overheads

8 Lateral Burpees Over Plate

6 Banded Strict Pull-ups

4 kipping swings 

Gymnastics

Every 2:30 min for 5 Rounds, for max handstand:

10 burpees box jumps over 24/20 in

12 toes to bar

Max freestanding handstand hold / handstand hold / wall walk hold in the remaining time

Metcon

For time:

Buy-in: Run 1 mile 

Then:

30-20-10 wall balls, 20/14 lbs, 10 /9 ft 

15-10-5 cleans 135/95 lbs 

Cleans: any style 

Time cap: 17 min

EVF360 (Indoor & Outoor)

A) For max reps: 

1 round of each, 40 sec work, 20 sec rest between stations (6 min total)

Box jumps 24/20 in

American KBS 24/16 kg

Ab-mat situps

Single arm KB push presses – right arm

Burpees

Single arm KB push presses – left arm

Log your reps for each movement

— rest 3 min before part B

B) 24 min EMOM, rotating through the stations and performing the same amount of reps as achieved in part A

Box jumps 24/20 in

American KBS 24/16 kg

Ab-mat situps

Single arm KB push presses – right arm

burpees

Single arm KB push presses – left arm