Warm up

5 min dynamic warm up with bear crawl, lunge steps with overhead stretch, crab walk, lateral shuffle, broad jumps

Then, 2 round of:

6 cal row

5 toes to bars

4 wall balls

3 cleans

2 pullups / muscle ups

Open 23.1

Complete as many rounds and repetitions as possible in 14 minutes of:

• 60-calorie row

• 50 toes-to-bars

• 40 wall-ball shots, 20# to 10’/14# to 9′

• 30 cleans, 135/95#

• 20 muscle-ups

TEST VARIATIONS

Rx’d (16-54)

♀ 14-lb ball to 9 ft, 95-lb cleans

♂ 20-lb ball to 10 ft, 135-lb cleans

Scaled (16-54)

♀ 10-lb ball to 9 ft, hanging knee raises, 65-lb cleans, chin-overbar

pull-ups

♂ 14-lb ball to 10 ft, hanging knee raises, 95-lb cleans, chinover-

bar pull-ups

Masters 55+

♀ 10-lb ball to 9 ft, 65-lb cleans, muscle-ups

♂ 20-lb ball to 9 ft, 115-lb cleans, muscle-ups

Scaled Masters 55+

♀ 10-lb ball to 8 ft, sit-ups, 45-lb cleans, jumping chest-to-bar

pull-ups

♂ 14-lb ball to 8 ft, sit-ups, 65-lb cleans, jumping chest-to-bar

pull-ups

EVF360

Part A

Complete as many rounds and repetitions as possible in 14 minutes of:

• 60-calorie row

• 50 toes-to-bars / hanging knee raises

• 40 wall-ball shots, 20 lbs to 10 ft. / 14 lbs to 9 ft.

• 30 double DB cleans, 50/35 lbs

• 20 muscle-ups / pullups

Part B

16 min alternating EMOM:

16 plate Russian twists

10 down-ups

10/8 cal ski

30 alternating plank shoulder taps