Warm up

6 min AMRAP:

6 alternating high box step ups

6 alternating Cossack squats

6 staggered stance good morning each side (empty BB)

Front squat

6 reps at 75%

6 reps at 77.5%

4 reps at 82.5%

Then, 2 sets of max effort at 75%, resting 3 min between sets

Goal on the last 2 sets: 9+ reps for each, your first set most likely being higher. Compare to 8/23.

Time cap: 18 min

Conditioning

2022 EVF Games WOD 3 – Rx:

14 min AMRAP:

6 double DB hang power cleans 50/35 lbs

9 handstand pushups

12 double DB front rack rear lunges 50/35 lbs

2022 EVF Games WOD 3 – Scaled:

14 min AMRAP:

6 double DB hang power cleans 35/25 lbs

9 hand release pushups

12 double DB front rack rear lunges 35/25 lbs

EVF360

Part A

4 rounds for load and quality of:

50 ft. single leg broad jumps in as few jumps as possible (one length for each leg)

20 sec assault bike for max calories

8/leg double DB rear foot elevated split squat (aka Bulgarian split squat)

Time cap: 18 min

Note: compare to 8/16

Part B

2022 EVF Games WOD 3 – Rx:

14 min AMRAP:

6 double DB hang power cleans 50/35 lbs

9 handstand pushups

12 double DB front rack rear lunges 50/35 lbs

2022 EVF Games WOD 3 – Scaled:

14 min AMRAP:

6 double DB hang power cleans 35/25 lbs

9 hand release pushups

12 double DB front rack rear lunges 35/25 lbs