Warm up

500m row, then:

2 rounds of

10 PVC passthroughs

10 wall facing squats

then 2 rounds of:

1 wall walk

20 Double unders

3 snatches

Open WOD 23.3

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks

50 double-unders

15 snatches (weight 1)

5 wall walks

50 double-unders

12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups

50 double-unders

9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups

50 double-unders

6 snatches (weight 4)

♀ 65 lb, 95 lb, 125 lb, 155 lb

♂ 95 lb, 135 lb, 185 lb, 225 lb

Strength accessory

9 min alternating EMOM

6-8 strict pullups or banded pull-ups (no kip)

10 leg pikes over object

6 single leg KB RDL per side (1 KB, contralateral)

EVF360

Part A

Open WOD 23.3 or

9 min AMRAP:

5 wall walks

50 double unders

12 alternating DB snatches 50/35 lbs

Part B

For time:

Buy-in: 500m/400m row

then 5 rounds of:

5 double DB burpee box steps up 24/20 on 50/35 lbs

10 American KBS 24/16 kg

15 pullups

then, buy out: 500m/400m row

Time cap: 18 min

Note: Move quickly through the KBS, and aim to complete the pullups in 2 sets or less. adjust the volume otherwise, or perform ring rows. For the DB burpee steps over, complete a burpee next to the box with hands on DB, then step on the box carrying the DB farmer’s style.