Warm up

3 rounds for quality:

10 med ball cleans

10 alternating DB snatches

Gymnastics

12 min alternating EMOM:

8 pull ups

40 sec plank hold or free handstand practice

2 wall walks

Aerobic conditioning

For time: 50-40-30-20-10 reps of:

Goblet squats 16 kg/12 kg

Ab-mats situps

Cal row

Time cap: 35 min

EVF360

Part A

12 min alternating EMOM:

8 pull ups

40 sec plank hold or free handstand practice

2 wall walks

Part B

For time: 50-40-30-20-10 reps of:

Goblet squats 16 kg/12 kg

Ab-mats situps

Cal row

Time cap: 35 min