Warm up
6 min AMRAP:
20 jumping jacks
10 band pullaparts
10 band passthroughs
5 per side bottom up KB half kneeling presses
5 per side KB push presses
Push Press
Part A - 6 min to build to a heavy rep around 80-85%.
Part B - 3x5 at 90% of today's heavy rep
Bench Press
3x5 at 75% of estimated 1RM across
Benchmark Conditioning
Open WOD 13.3
12 min AMRAP
150 wall balls 20/14 lbs, 10/9 ft.
90 double unders
30 muscle ups
Scaling: Perform 60 chest to bar pullups as an alternative to the muscle ups.
EVF360
Part A
4 rounds for max reps, 1 min per station, rotating through ("fight gone bad" style):
Ski erg calories
Single DB devil presses 50/35 lbs
Plate Russian Twists 35/25 lbs
DB bench presses 50/35 lbs
Rest
Part B
Open WOD 13.3
12 min AMRAP
150 wall balls 20/14 lbs, 10/9 ft.
90 double unders
30 muscle ups
Scaling: Perform 60 chest to bar pullups as an alternative to the muscle ups.