Warm-up & Gymnastics skills

Warm up

2 rounds of:
10 empty bar RDLs
10 empty bar front squats
5 muscle cleans (empty bar)
20 sec bar hang

Benchmark test - XENOM Event 9

Warm up

3 rounds of:
1 min cardio
5 strict hanging leg raises 
5 inch worms + scap pushups
5 per side single KB suitcase deadlifts

Deadlift

Warm up

2 rounds of:
1 min cardio of choice
5 cobra pushups
5 per side KB bottom up presses
5 strict hanging knee raises

Bench Press

Every 2 min for 8 rounds:
2 bench presses at 87.5%

Community WOD (EVF360 & Crossfit)

Hero WOD "Hotshots 19"
6 rounds for time of: 
30 air squats
19 power cleans 135/95 lbs or 19 double DB power cleans 50/35 lbs
7 strict pull-ups
400m run

Warm up

Choose your cardio:
400m run / 500m row or ski
Then, 3 sets of:
10 alternating cossack squats
10 alternating box step ups
5 plate squats with press out

Warm up

500m row, then 2 rounds:
5 inch worms with pushups
5 supermen
5 world's greatest stretch
5 snatch high pulls
5 BTN push presses
5 tempo overhead squats

Snatches

Warm-up & Gymnastics skills

Warm up

2 min cardio, then 3 rounds of:
10 90/90 mobility moves
5 per side thoracic cage extensions
10 alternating jumping lunges
5 empty bar front squats

Clean & Jerks

Warm up

3 rounds of:
1 min cardio
5 strict hanging leg raises 
5 inch worms + scap pushups
5 per side single KB suitcase deadlifts

Deficit Deadlift