Warm up

3 rounds:

5/side fire hydrants

5 Russian baby makers

200m row

5 empty BB hang squat cleans

Open style WOD

Rx

3 sets of:

3 rounds:

15 toes-to-bar

3 squat cleans 205/135 lbs

— rest about 1-1 between sets (one set is 3 rounds of the above)

Log your set time, do not include the rest. You can rest as you want between the sets, but once you started it, the clock is on!

Time cap: 20 min to complete all 3 sets

Scaled

3 sets of:

3 rounds:

15 hanging knee raises

3 squat cleans 135/95 lbs

— rest about 1-1 between sets (one set is 3 rounds of the above)

Log your set time, do not include the rest. You can rest as you want between the sets, but once you started it, the clock is on!

Time cap: 20 min to complete all 3 sets

Bench press

15 min to complete 5 sets of 8 bench presses, increasing to a heavy set

EVF360

Part A

16 min AMRAP:

8 right arm DB squat cleans 50/35 lbs

8 left arm DB squat cleans 50/35 lbs

16 down ups

16 alternating DB snatches 50/35 lbs

16 ab-mat situps

Part B

16 min to complete 3 rounds of:

12 DB floor presses 50/35 lbs

12 DB goblet cossack squats (6 per leg)

12/leg single leg glute bridges

12 DB plank pull throughs (6 per side)