Warm up

9 min alternating EMOM:

10/8 cal ski

20 barbell floor wipers

20 sec handstand hold

Gymnastics

12 min alternating EMOM:

10-20 handstand pushups / handstand push up progressions

4-6 bar muscle ups or 6-10 chest to bar

20 sec hanging L-sit

Active recovery

Every 2:30 for 8 rounds:

4 burpees box get over 30/24 in**

15/12 cal row

— rest the remainder of the interval

** you can either jump or step over the box with use of hands

For groups larger than 12, stagger the start by 75 sec

EVF360

Part A

12 min alternating EMOM:

10-20 handstand pushups / handstand push up progressions

4-6 bar muscle ups or 6-10 chest to bar

20 sec hanging L-sit

Part B

Every 2:30 for 8 rounds:

4 burpees box get over 30/24 in**

15/12 cal row

— rest the remainder of the interval

** you can either jump or step over the box with use of hands