Warm up

2 rounds (6 min max):

5/side KB halo

5/side KB sotts press

5/side KB thrusters

5 pushups

Gymnastics

12 min alternating EMOM:

50 ft. handstand walk / 30 sec handstand hold

10 alternating pistols / 10 alternating pistols progressions with box / 10 alternating box step ups

10 ring dips

Aerobic conditioning

Every 90 sec for 4 rounds:

20 thrusters 75/55 lbs

— rest 2 min

EMOM, 4 min

10 chest-to-bar pullups

— rest 2 min

Every 90 sec for 4 rounds:

20 bar facing burpees

— rest 2 min

EMOM, 4 min

10 handstand pushups

** pick a number for each movement that you can do UB each interval

EVF360

Part A

4 rounds for max reps, 30 sec work, 30 sec rest, rotating through:

ski cal

row cal

box jumps

Part B

Every 90 sec for 4 rounds:

20 double DB thrusters 35/25 lbs

— rest 2 min

EMOM, 4 min

10 chest-to-bar pullups

— rest 2 min

Every 90 sec for 4 rounds:

20 DB facing burpees

— rest 2 min

EMOM, 4 min

10 handstand pushups

** pick a number for each movement that you can do UB each interval