Warm-up & skills

3 rounds:
250m row
5 inch worms with pushups
5 strict handing knee/leg raises

Gymnastics skills and strength

Warm up

3 rounds of:
200m run
10 OHS w/ PVC or empty bar
10 samson lunges
10 wall slides

Paused overhead Squats

Warm up

3 rounds of:
10 band pull-aparts
10 scap pushups
200m run
10 PVC pass-throughs

Bench Press

Warm up

3 rounds of:
10 KB deadlifts
10 good mornings
200m row

Deadlift + Pulling Strength

Part A1 - Deadlift 5x4, building to 75-80%
Part A2 - Weighted pullups 5x3 (or weighted ring rows)

Community WOD (EVF360 & Crossfit)

For time, in teams of 2, one partner working at a time, except the run:
100/80 cal row
100 shoulder to overheads
800m run (together)
80 power snatches
60/48 cal row
60 front rack lunges

Warm up

3 rounds of:
10 front rack lunges
10 jerk footwork drills
200m run

Front Squat + Split Jerk

Warm up

3 rounds of:
10 banded shoulder dislocates / passthroughs
10 scap pushups
200m row
10 empty-bar strict press

Strict Press & Push Press

Warm-up & skills

2 rounds:
200m run
5 inch worms with pushups
10 PVC pass-throughs

Warm up

3 rounds of:
200m run
10 OHS w/ PVC or empty bar
10 samson lunges
10 wall slides

Overhead Squats

Warm up

3 rounds of:
10 band pull-aparts
10 scap pushups
200m run
10 PVC pass-throughs

Bench Press