Warm up

6 min AMRAP:

5 single arm KBS per side

5 single arm KB thrusters per side

5 kipping swings

Open WOD style – EVF 2022.2

Rx

20 min AMRAP:

10 single DB overhead rear lunges 50/35 lbs

8 burpees

10 single DB overhead rear lunges 50/35 lbs

8 chest-to-bar pullups

Scaled

20 min AMRAP:

10 single DB overhead rear lunges 35/25 lbs

8 burpees

10 single DB overhead rear lunges 35/25 lbs

8 pullups

Bench press

15 min to complete 5 sets of 7 bench presses, increasing to a heavy set

Aim to increase from last week

EVF360

Part A

20 min AMRAP:

10 single DB overhead rear lunges 35/25 lbs

8 burpees

10 single DB overhead rear lunges 35/25 lbs

8 pullups

Part B

15 min to complete 3 or 4 rounds of:

10 DB bench presses 50/35 lbs

3 Turkish getups per arm

20 alternating single leg V-ups

10 plate Russian twists