*** EVF Games coming up, from Thursday 7/29 to Sunday 8/1. Check your inbox for all the details ***

Warm up

3 Rounds

30 sec handstand hold

10 single arm dumbbell thrusters (5/side)

10 yoga push-ups

10 supermen

Gymnastics conditioning

For time:

50 handstand push-ups **

Every time you break, perform 10 dumbbell deadlifts 50/35 lbs

Time cap: 10 min

Scaling options: Pike push-ups with feet on box / handstand push-ups with 1 or 2 ab-mats. Be sure to practice using an efficient kip on the extension.

Conditioning

3 rounds for time:

400m run

30 wall balls 20/14 lbs

20 alternating dumbbell snatches 50/35 lbs

Time cap: 17 mins

EVF360

Indoor/Outdoor

Part A

8 rounds, 1 min on, 1 min off:

50 double unders

Max alternating dumbbell snatches in the remainder of the minute, 50/35 lbs

Part B

14 min AMRAP:

18 single arm dumbbell high pulls (9 R, 9 L), 50/35 lbs

15 situps

12 alternating dumbbell goblet rear lunges