Warm up
3 rounds:
10 cal row
10 wall balls
10 box steps over
Open 26.1
For time:
20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots
Time cap: 12 minutes
♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box
♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box
Accessory
12 min alternating EMOM:
Max hanging L-sit hold (Scale: hanging knee bent hold)
8 double KB RDLs
8 barbell ab rollouts
12 dumbbell curls
EVF360
Part A
16 min AMRAP ladder:
10 wall balls 20/14 lbs
10 cal row
12 wall balls 20/14 lbs
12 cal row
14 wall balls 20/14 lbs
14 cal row
-- continue adding 2 reps to each movement until the clock is up.
Part B
15 min alternating EMOM:
Max hanging L-sit hold (Scale: hanging knee bent hold)
8 double KB RDLs
8 barbell ab rollouts
12 dumbbell curls
8 single DB box steps up 24/20 in