Warm up

5 min AMRAP:

5 inch worms

5 wall facing squats

2 wall walks

5 no-pushup burpees

Overhead squat

15 min to find a heavy set of 5 reps for the day

Conditioning

French Throwdown qualifier 2023 WOD 2:

4 rounds for time:

12/9/6/3 reps of wall walks (reps decrease each round)

30 alternating DB snatches 50/35 lbs

15 chest to bar pullups

Time cap: 18 min

Scaling options: scaled wall walks as per open standards, 10 banded strict chest-to-bar pullups.

EVF360

Part A

6 min AMRAP:

12 plate ground to overheads 45/35 lbs

6 plate overhead squats 45/35 lbs

12 burpees to plate

Rest 2:00

6 min AMRAP:

6 KB goblet step ups 16/12 kg, 24/20 in

12 push ups

6 calorie row

Part B

French Throwdown qualifier 2023 WOD 2:

4 rounds for time:

12/9/6/3 reps of wall walks (reps decrease each round)

30 alternating DB snatches 50/35 lbs

15 chest to bar pullups

Time cap: 18 min

Scaling options: scaled wall walks as per open standards, 10 banded strict chest-to-bar pullups.