Warm up

3 rounds:

20 sec row – first rond easy, second moderate, third fast

10 spiderman lunges

10 XXX with empty barbell – first round front squats, second round push presses, third round thrusters

Open style WOD – 17.5

Rx

10 rounds for time of:

9 thrusters 95/65 lbs

35 double-unders

Time cap: 22 min

Scaled

10 rounds for time of:

9 thrusters 65/45 lbs

35 single-unders

Time cap: 22 min

Bench press

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

Then, perform 3 sets of 5 at 75% of today’s heavy single

Total time cap: 18 min

EVF360

Part A

10 rounds for time of:

9 double DB thrusters 50/35 lbs

35 double-unders

Time cap: 22 min

Part B

15 min to rotate through the following station, for quality:

10 seated overhead triceps extention (one DB)

10/side DB renegade rows

20 alternating single leg V-ups

30 sec wall sit