Warm up

2 rounds of:

5 scap pushups

5 wall slides

— then 3 rounds of:

5 single arm DB hang clean and jerks

5 cal row

Gymnastics

12 alternating EMOM

Max UB ring dips / box dips

30 sec handstand hold / plank hold

Note: choose a scaling option that allows for at least 8-9 dips on the first round.

Interval conditioning

3 rounds, each for time:

15 burpees box jumps over 30/24 in

200m run

25/20 cal row

— Rest 2 mins between each round

Time cap: 21min (including rest)

EVF360

Part A

15 min alternating EMOM

30 KB Russian twists

20 alternating DB plank pull throughs

15 double DB push presses

Part B

3 rounds, each for time:

15 burpees box jumps over 30/24 in

200m run

25/20 cal row

— Rest 2 mins between each round

Time cap: 21min (including rest)