Warm up

3 rounds:
5 no-push-up burpees
5 scap pushups / scap HSPU
10 banded face pulls
10 alternating box step ups
Then, build up your bench press and deadlift weight

Warm up

Row 2 min , increasing pace
then, 2 rounds of:
10 bootstrappers
10 sumo stance squats
10 sumo stand BB good mornings
Then, build up your back squat weight

Back Squat (15 min)

Warm up

2 rounds:
10 band pull aparts
8 alternating single arm DB hang C&J
6 pull-ups
4 V-ups

Cleans

Every 90 sec for 6 rounds:
3 hang power cleans BTK

Community WOD (EVF360 & Crossfit)

"Stonewall"
30 min partner AMRAP:
6 squat cleans 135 lbs (Marsha) / 95 lbs (Sylvia)
28 double-unders
6 shoulder-to-overheads 135 lbs (Marsha) / 95 lbs (Sylvia)
9 Burpees

Warm up

3 rounds:
10 cal machine (ski/row/bike)
10 wall facing squats
10 alternating deadbugs

Snatch

Warm up

2 rounds:
20 banded face pulls
20 A-frame toe-touches
10 cal row
5 broad jumps
5 per arm KB push jerks

Jerks & Overhead Strength

Warm up

6 min AMRAP:
5 inch worms
10 V-ups
5 hanging knee raises
10 KBS

Endurance

Warm up

2 rounds:
6 T-pushups (3 each arm)
5 yoga pushps
4 strict toes to bars / hanging knee raises
3 wall walks
Then, build up your bench press and deadlift weight

Warm up

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

Back Squat (20 min)

Warm up

1 min pigeon strecth per side, then:
3 rounds, with an empty barbell:
5 hang clean & jerks
5 pause front squats
10 front rack lunges

Cleans