Warm up

6 min AMRAP:

3 tempo pushups

6 groiners

9 medball cleans

Open style WOD

Rx

For time:

30/24 cal row

30 wall balls 20/14 lbs, 10/9 ft.

30 handstand pushups

— rest 1 min

30/24 cal row

30 wall balls 20/14 lbs, 10/9 ft.

30 chest-to-bar pullups

— rest 1 min

30/24 cal row

30 wall balls 20/14 lbs, 10/9 ft.

30 toes-to-bars

Time cap: 18 min

Scaled

hand-release pushups

pullups

hanging knee raises

Bench press

Take 10 min to work up to a heavy single for the day

Then, perform 4 sets of 4 at 80% of today’s heavy single

Total time cap: 18 min

EVF360

Part A

16 min to complete 4 rounds of:

20 alternating KB floor presses (hold other KB in lockout)

15 weighted V-ups (hold a wall ball in your hands)

10 seated DB Arnold presses

Part B

For time:

30/24 cal row

30 wall balls 20/14 lbs, 10/9 ft.

30 handstand pushups

— rest 1 min

30/24 cal row

30 wall balls 20/14 lbs, 10/9 ft.

30 chest-to-bar pullups

— rest 1 min

30/24 cal row

30 wall balls 20/14 lbs, 10/9 ft.

30 toes-to-bars

Time cap: 18 min

Scaling options:

hand-release pushups

pullups

hanging knee raises