Gymnastics warm up

1 round of:

10 kip swings

5 inch worms

10 supermen holding a PVC in overhead position

10 hollow rocks holding a PVC in overhead position

Then:

8 min alternating EMOM (4 rounds of each)

15 kip swings holding a wall ball between legs

10 barbell ab rollouts

Aerobic Capacity

3 rounds, rotating every 3 minutes through (36 min total):

36/28 cal ski

40 box jumps

36/28 cal row

400m run

EVF360

Indoor

Part A

3 rounds, rotating every 3 minutes through (36 min total):

36/28 cal ski

40 box jumps

36/28 cal row

400m run

Part B

Tabata situps

rest 1 min, then:

Tabata alternating DB snatches 50/35 lbs

Outdoor

Part A

3 rounds, rotating every 3 minutes through (36 min total):

30 burpees

40 box step ups

12 single arm DB manmakers (one row per arm each rep, but alternating arm on the thrusters)

400m run

Part B

Tabata situps

rest 1 min, then:

Tabata alternating DB snatches 50/35 lbs