Warm up

6 min AMRAP:

20 butt kicks

10 kipping swings

5 yoga pushups

5 empty BB overhead squats

Open style WOD – 18.3

EVF 2022.3 – Open 18.3 Rx

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lbs

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lbs

100 double-unders

12 bar muscle-ups

Time cap: 14 min

EVF 2022.3 – Open 18.3 Scaled

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lbs

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20 lbs

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 min

Bench press

20 min to complete 6 sets of 6 bench presses, increasing to a heavy set

Aim to increase from last week

EVF360

Part A

14 min AMRAP:

100 double unders

20 single DB overhead squats 50/35 lbs

100 double unders

12 pull-ups

100 double unders

20 alternating dumbbell snatches 35/20 lbs

100 double unders

12 pull-ups

Part B

20 min for quality, rotating through the following (4-5 rounds):

12 alternating single DB bench press (hold the other DB at the bottom position)

30 sec wall facing handstand hold

5 KB windmills per side

10 KB goblet hold good mornings