Warm up

2 rounds:

5 scap pushups

50 ft. per side single arm overhead KB bottom up carry

5 per side single arm ring rows

5 KB halo each way

Lynne (20 min cap)

5 rounds for max reps:

Max rep bench press at bodyweight

Max rep pull-ups

Rest as needed between sets. This workout is NOT for time. The goal is to get the maximum total accumulated reps on both bench presses and pullups.

Note: sets must be unbroken. When the barbell is re-racked or you drop from the pullup bar, this marks the end of your set. Any type of pullup is allowed (strict, kipping, butterfly).

Conditioning

8 rounds for time:

12 wall balls 20/14 lbs

8 alternating DB snatches 50/35 lbs

Time cap: 14 min

Goal: keep all sets unbroken

EVF360

Part A

5 rounds for quality and weight:

10 dumbbell bench presses

10 strict pullups or feet-elevated ring rows

40 bicycle crunches

Part B

8 rounds for time:

12 wall balls 20/14 lbs

8 alternating DB snatches 50/35 lbs

Time cap: 14 min

Goal: keep all sets unbroken