Warm up
Row 400m/300m
then, 2 rounds of:
10 alternating single leg glute bridges
10 sumo stance squats
10 sumo stand BB good mornings
Box squats
5x5 building to a heavy set
The box should be for a squat at around parallel.
Gymnastics skills
8 min to practice handstand push-up skills and strength to prepare for the conditioning:
Level 1: 3 rounds of 8 pike pushups with feet on ground + 8 DB Z-presses
Level 2: 3 rounds of 8 pike pushups with feet on box + 8 DB Z-presses
Level 3: 3-4 sets of 5 tempo negative handstand push-ups - 3 sec descent each rep, kick up to the wall each time
Level 4: 4-5 sets of 6-8 kipping handstand push-ups with or without abmat (2 abmats max, otherwise stay at level 3)
Level 5: 4-5 sets of X strict or deficit handstand push-ups - use a challenging rep goal you can sustain across all rounds.
Level 6: Practice free standing handstand push-ups
Conditioning
For time, 5-4-3-2-1 reps of:
Wall walks
Power cleans 135/95 lbs
Hang squat cleans 135/95 lbs
Strict handstand pushups
Time cap: 14 min
EVF360
Part A
20 min alternating EMOM (4 rounds):
10/8 cal row
10 box jumps 24/20 in
20 med ball bear hug lunges 20/14 lbs
10 alternating DB renegade rows
Rest
Part B
For time, 5-4-3-2-1 reps of:
Wall walks
Double DB power cleans 50/35 lbs
Double DB hang squat cleans 50/35 lbs
Double DB push presses 50/35 lbs
Time cap: 14 min