Warm up

6 min AMRAP:

20 band pullaparts

10 groiners

5 yoga pushups

Gymnastics

10 min to practice XXX

Replace by your weakest gymnastics movement and practice it for the time allocated: toes to bar, pull up, chest to bar, muscle up, handstand variation, L-sit….

Aerobic conditioning

24 min alternating EMOM (4 rounds):

20/16 assault bike cal

12 alternating plank extension

15/12 cal ski

3 bar muscle ups / 8 kipping pullups

30 double unders + 5 burpees

12 single DB overhead squats 50/35 lbs (6 per side)

Adjust repetitions so that no movement take you more than 45-50 sec to complete

EVF360

Part A

10 min AMRAP:

10 strict hanging knee raises / strict toes to bar

10 pushups / handstand pushups

10 air squats

10 pullups

Part B

24 min alternating EMOM (4 rounds):

20/16 assault bike cal

12 alternating plank extension

15/12 cal ski

3 bar muscle ups / 8 kipping pullups

30 double unders + 5 burpees

12 single DB overhead squats 50/35 lbs (6 per side)

Adjust repetitions so that no movement take you more than 45-50 sec to complete