Warm up

Choose your cardio:
400m run / 500m row or ski
Then, 3 sets of:
20 sec dead hang
10 alternating cossack squats
10 DB z-presses (light)
5 muscle cleans

Clean & Jerks

Warm up

3 min cardio machine, then 2 rounds of:
10 alternating single leg V-ups
30 sec dead hang
10 ring rows
10 alternating DB plank pull throughs

Pullups and Upper Body Pulling Strength

Community WOD (EVF360 & Crossfit)

Teams of 2, one partner working at a time, split as desired, for time:
120 double DB hang clean & jerks 50/35 lbs
100/80 cal row
80 toes to bars
60 double DB box steps over 24/20 in, 50/35 lbs

Warm up

One time through:
2 min cardio machine
10 alternating box step ups
10 KB goblet hold good mornings
10 90/90 mobility moves
1 min cardio machine
10 alternating cossack squats
10 squat jumps

Warm up

2 rounds of:
1 min cardio of choice
5 high hang muscle snatches
5 behind the neck snatch grip push presses
5 overhead squats
5 snatch balances

Snatches

Warm up

3 rounds of:
200m row
5 cobra pushups
25 ft duck walk
5 strict toes to bars

Endurance

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

Bench Press

Warm up

2 min of ski, bike or row, then 3 round of:
10 banded pullaparts
10 alternating cossack squats (assisted with rig if needed)
10 squat jumps
Then, 1 min of ski, bike or row
Then barbell warm up

Warm up

3 min cardio machine, then 2 rounds of:
10 alternating single leg V-ups
30 sec dead hang
10 ring rows
10 alternating DB plank pull throughs

Pullups and Upper Body Pulling Strength

Community WOD (EVF360 & Crossfit)

For time, in teams of 2, one partner working at a time:
24-21-18-...-6-3 reps of:
Power snatches
Burpees
Front squats
Pullups
Time cap: 36 min
Loads: BB 95/65 lbs - DBs 2x50/35 lbs