Warm up

400m run, then,
3 rounds, adding small weight increments between rounds:
3 power position power snatches
3 hang power snatches
3 power snatches
3 squat snatches

Snatch

Warm up

2 min cardio of choice or 400m run, then, 3 rounds of:
10 walking lunges
20 sec dead hang
5 muscle cleans
5 front squats

Clean Complex

Warm up

3 rounds:
100m row
5 inch worms with pushup
10 alternating plank extensions
5 barbell push presses

Split Jerks

Part A
Push press in split - 3x3

Part B
Split jerk -  4x4 at 65-75% of C&J 1RM

Conditioning

For time:
Buy-in: 30/24 cal row
-- then 10 rounds of:
3 burpee pullups
6 wall balls 20/14 lbs, 10/9 ft.
-- then, cash-out: 30/24 cal row

Time cap: 18 min

EVF360

Part A

Community WOD (EVF360 & Crossfit)

Teams of 2, for time, one partner working at a time, split as desired:
50-40-30-20-10 reps of:
Deadlifts [BB: 225/155 lbs, DBs: 2x50/35 lbs]
Box jumps over 24/20 in
Push presses [BB: 135/95 lbs, DBs: 2x50/35 lbs]
Toes to bars

Time cap: 35 min
Note: Maximum 2 barbells per team, one for the deadlift, one fo the push presses

ROW360

Part A

12 rounds for time of:
250m/200m row
-- 45 sec rest in between

Time cap: 24 min

Warm up

Row 400m/300m
then, 2 rounds of:
10 alternating single leg glute bridges
10 sumo stance squats
10 sumo stand BB good mornings

Box squats

5x4 building to a heavy set
The box should be for a squat at around parallel.

Conditioning

5 rounds of 2 min AMReps:
10 thrusters 95/65 lbs
10 hang power cleans 95/65 lbs
Max double unders in the remaining time
-- rest 1 min between rounds

Warm up

3 rounds:
30 sec cardio of choice
5 inch worms with pushups
10 single DB front raises (one hand on each bell)
10 per side single arm KBS

Sumo Deadlift

5x4, building to a challenging set for the day
-- after each set of deadlift, perform a max distance attempt in 3 broad jumps.

Conditioning 

10 min AMRAP ladder:
1-2-3-4... muscle ups
2-4-6-8... snatches 135/95 lbs
2-4-6-8... burpees over the bar

Warm up

400m run, then 2 rounds of:
10 air squats
10 band pullaparts
10 band passthroughs
5 per side bottom up KB half kneeling presses
5 ring rows

Gymnastics - Muscle-up skills and capacity building

Spend 15 minute to practice the following with 3-4 sets of each. See videos for demos.

Ring support hold

Warm up

400m run, then,
3 rounds, adding small weight increments between rounds:
3 power position power snatches
3 hang power snatches
3 power snatches
3 squat snatches

Snatch

Part A (4 min)
Tall squat snatches - 3x3
Part B (6 min)
Hang muscle snatches from below the knee - 3x3
Part C (6 min)
Power snatch + hang power snatch from below knee + hang squat snatch from above the knee - 3x[1+1+1]

Conditioning

Warm up

2 min cardio of choice or 400m run, then, 3 rounds of:
10 walking lunges
20 sec dead hang
5 muscle cleans
5 front squats

Clean Complex

Take 15 min to find a max load of the following clean complex:
1 power clean + 1 hang power clean + 2 front squats + 1 hang squat clean

Conditioning

7 min AMRAP:
12/10 cal row
5 burpee pullups
-- rest 90 sec, then
7 min AMRAP:
12/10 cal row
10 toes to bars

Warm up

3 rounds:
100m row
5 inch worms with pushup
10 alternating plank extensions
5 barbell push presses

Split Jerks

Part A
Tall jerks - 3x3 (light weight) - focus on footwork

Part B
Split jerk -  3x5 at 60%-70% of C&J 1RM

Part C
Press in split - 3x5 per stance, building to a heavy set

Conditioning

For time:
10-9-8-...-2-1 single DB box steps up 24/20 in, 50/35 lbs
100-90-80-...-20-10 double unders

Time cap: 17 min