Warm up

6 min AMRAP:

5/side thoracic extensions

10 alternating plank shoulder taps

15 alternating single DB renegade rows

Gymnastics

Half Chelsea:

10 min EMOM:

1 round of Cindy

Cindy = 5 pullups, 10 pushups, 15 air squats

General Physical Preparedness

5 rounds for time:

8 burpees to 6″ target

12 wall balls 20/14 lbs

16/12 cal row

— rest 2 min between rounds

Note: the goal is for each round to be less than 2 min, so you get ~1:1 rest ratio

EVF360

Part A

5 rounds for time:

5 pullups

10 pushups

15 air squats

20/16 cal row

Time cap: 13 min

Part B

Every 4 min for 4 rounds:

10 burpees

12 Russian KBS 24/16 kg

14 alternating box step ups 24/20 in

16 plate ground to overheads 25/15 lbs