Warm up

3 rounds:
10 BB kang squats
10 BB jump squats
5/side windmills w/ KB or DB

Back Squat

3x12, building to a challenging set
Begin at around 70% of your back squat 1RM

Warm up

6 min AMRAP:
10 A-frame toe touches
5 yoga pushups
5 burpees

Touch-n-Go Snatches

Warm up

2 rounds:
200m run
8/arm KB suitcase deadlifts
8 single DB bench press per side (light to medium)
2 inch worms with pushup

Endurance

Warm up

3 rounds:
20 sec row sprint
10 empty BB thrusters
10 spiderman steps

Front Squat

Warm up

2 rounds
5/side thoracic extensions
5 Cuban presses with 2.5/5 lbs plates in each hand
5 inch worms with pushups

Overhead pressing

Warm up

2 rounds:
250m row
8/arm KB suitcase deadlifts
8 KB goblet hold sumo-stance good mornings
10/leg single leg glute bridges

Tempo Deadlifts

Community WOD (EVF360 & Crossfit)

In teams of 2, for time:
50 Deadlifts [BB: 135/95 lbs, KBs: 2x24/16 kg]
20 Syncro Burpees
20 Shoulder-to-overhead [BB: 135/95 lbs, KBs: 2x24/16 kg]
60 Front squats  [BB: 115/80 lbs, KBs: 2x24/16 kg]

Warm up

Row 500m/400m
then:
10 Bootstrappers
10 sumo stance squats
10 sumo stand BB good mornings

Back Squat

Warm up

20 band pull apart palms down
20 band pull apart palms up
Then, 6 min alternating EMOM:
10 plate ground to overhead
12/10 cal row

Touch-n-Go Snatches

Warm up

3 rounds
10 single KB suitcase deadlifts per side
10 single KB push presses per side
10 Kettlebell Swings

Endurance