Warm up

3 rounds

5/side 90-90 transitions

5/side banded lateral monster steps

20 sec handstand hold or 40 alternating plank shoulder taps

Front Squat + Jerk

For load, from the rack:

2 front squats + 5 jerks

2 front squats + 4 jerks

2 front squats + 3 jerks

2 front squats + 2 jerks

2 front squats + 1 jerk

Rest as needed between sets. Start around 65% of your front squat 1 RM. Your goal is to get close to 85% of your front squat 1RM on the last set

Split jerk or push jerks

Open style WOD

21.1 – For time:

For time:

1 Wall Walk

10 Double Unders

3 Wall Walks

30 Double Unders

6 Wall Walks

60 Double Unders

9 Wall Walks

90 Double Unders

15 Wall Walks

150 Double Unders

21 Wall Walks

210 Double Unders

Time cap: 15 mins

Scaling: replace double unders with single unders. Scale the wall walk by setting a line on the ground where you hands are, get your hands to cross the line while getting higher on wall, then cross back the same line (see open standards)

EVF360

Part A

For time:

20-15-10-5

Double dumbbell box steps overs 24/20 in, 50/35 lbs

Double DB front rack rear lunges 50/35 lbs

Cal row

Time cap: 16 min

Part B

21.1 – For time:

For time:

1 Wall Walk

10 Double Unders

3 Wall Walks

30 Double Unders

6 Wall Walks

60 Double Unders

9 Wall Walks

90 Double Unders

15 Wall Walks

150 Double Unders

21 Wall Walks

210 Double Unders

Time cap: 15 mins

Scaling: replace double unders with single unders. Scale the wall walk by setting a line on the ground where you hands are, get your hands to cross the line while getting higher on wall, then cross back the same line (see open standards)