Warm up

3 rounds of:
12 cal row
5 ring rows 
5 yoga pushups

Gymnastics

Warm up

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

Overhead Squats

Every 2:30 min for 6 sets:
3 overhead squats

Load: 80-90% of snatch

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

5x5 at 50-60%

Conditioning

Community WOD (EVF360 & Crossfit)

28 min partner AMRAP, one partner working at a time, splitting as desired:
14 strict handstand pushups
28 power snatches (BB: 75/55 lbs, DB: 48 reps total at 50/35 lbs)

Warm up

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

Squat Clean & Jerks

Warm up

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

Strict Press & Core

Warm-up & skills

Warm up
3 rounds of:
200m run
5 ring rows 
10 Russian KBS

Endurance

Warm up

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

Snatch & Overhead Squats

12 min EMOM:
1 power snatch + 1 overhead squat

Warm up

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

Bench Press & accessories