Warm up

3 rounds:

10 alternating bird dogs

2 wall walks

5 empty BB good mornings

5 cal ski sprints

then, work up to a single rep of deadlift at 80%

Crossfit benchmark

Diane

For time:

21-15-9

Deadlifts 225/155 lbs

Handstand push-ups

Scaling options:

12-9-6 handstand push-ups but keep initial rep scheme for deadlifts

Box pike push-ups

Deadlift at 65% of 1RM

Strength accessory

For quality and load:

20-16-12-8-4

Alternating double dumbbell front rack box step ups

Single leg v-ups

Alternating dumbbell renegade rows

Keep sets unbroken. Start light, increase weight throughout.

EVF360

Part A

For time:

150 wall balls 20/14 lbs, 10/9 ft. **

** every time you break, perform 10 V-ups

Part B

15 min AMRAP

1 wall walk

10 alternating single arm dumbbell bench press (hold the other DB in lockout position)

10 jumping jacks

2 wall walks

10 alternating single arm dumbbell bench press (hold the other DB in lockout position)

10 jumping jacks

3 wall walks

10 alternating single arm dumbbell bench press (hold the other DB in lockout position)

10 jumping jacks

Continue adding one wall walk each round until time cap