Warm up

2 rounds:

5 yoga pushups

10 empty BB hang clusters

15 groiners

Open style WOD – open 13.2 and 21.4

On a continuous running clock, from 0 to 10 min:

Complete as many rounds and reps as possible in 10 minutes of:

5 shoulder to overheads 115/75 lbs

10 deadlifts 115/75 lbs

15 Box jumps 24/20 in

Then, from 10:00 to 17:00:

find a max weight for the following complex

1 deadlift

1 clean

1 hang clean

1 jerk

Bench press

7×3 at 82.5% of you max from the prior weeks

Time cap: 18 min

EVF360

Part A

“Dumbbell Jack”

20 min AMRAP:

10 double DB Push Press 50/35 lbs

10 American KBS 24/16 kg

10 box jumps 24/20 in

Aim for 8-9 rounds or more

Part B

3 rounds for max reps:

max set of DB bench presses 50/35 lbs

max effort handstand hold or plank hold

— rest as needed between sets and movements