Warm up

3 rounds

5 pronated snow angels (face down)

5 DB presses in split stance per side

10 single arm DB thrusters

Gymnastics

12 min alternating EMOM:

5-8 negative handstand pushups – 3 sec eccentric **

50 double unders

12 parallette or box shoot-throughs

** the goal is to practice being upside down and the hands/head positioning. Scale with one or two abmats, scale up with a deficit (2″-8″)

Conditioning

7 rounds for time:

3 clean & jerks 185/135 lbs

6 handstand pushups

9 box jumps over 24/20 in

Scaling: The barbell should feel heavy, looking for quick singles. Scale to 80-85% of 1RM max.

Handstand pushups should be UB. Practice the kip with one or two ab-mats if keeping them UB is going to be a challenge. You may sacrifice the ROM for better efficiency on kip. Otherwise, scale to pike pushups with or without box, but focus on correct arms/head positioning.

Time cap: 21 min

EVF360

Part A

12 min AMRAP:

6 dumbbell push presses 50/35 lbs

6 handstand pushups

6 box jumps over 50/35 lbs

Scaling: Handstand pushups should be UB. Practice the kip with one or two ab-mats if keeping them UB is going to be a challenge. You may sacrifice the ROM for better efficiency on kip. Otherwise, scale to pike pushups with or without box, but focus on correct arms/head positioning.

Part B

16 min alternating EMOM:

50 double unders

12 double DB Z-presses

12 plate V-ups

12 handstand pushups or negative pushups on plates