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

400m run, then 2 rounds of
10 banded pullaparts
10 alternating cossack squats (assisted with rig if needed)
10 squat jumps
5 muscle clean and press (light DB or empty bar)

Warm up

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

Overhead Squats

6x3, building up to a challenging set for the day
Time cap: 18 min

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

Community WOD (EVF360 & Crossfit)

In teams of 2, for time:
200 double unders
20 shoulder to overheads 155/105 lbs or 40 double DB shoulder to overheads 50/35 lbs
20 burpee box jumps over 24/20 in

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

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

Gymnastics skills and strength