Warm up

3 rounds:
20 band pullaparts
5 inch worms
10 bent over plate Y raises
5 no pushup burpees

Overhead Squats

5x3, building to a heavy but technically sound set

Unilateral Overhead Strength Accessory

Single arm DB shoulder press - 3 sets of 10 reps per arm

Conditioning

Every 3 min for 5 rounds:
250/200m row sprint
Max effort handstand hold (scale to plank hold)

EVF360

Part A

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

Clean & Jerks

Part A - Build to a moderate weight over 4 sets of the following complex with good mechanics:
1 clean pulls + 1 power clean + 1 push jerk 

Part B - 4x2 at 80% across
Drop and reset between reps

Aerobic Capacity

4 rounds for time
20/15 cal row
15 burpees
20 wall balls 20/14 lbs

Time cap: 18 min

Warm up

6 min AMRAP:
2 inch worms with pushups
5 KB sumo DL high pulls
10/8 cal ski or row

Tempo bench press (33X1)

5x5 at 50-60%

Banded deadlifts

4x5 at 65%

Conditioning

For time:
30 box jumps over 24/20 in
30 deadlifts 155/105 lbs
-- rest 2 min
20 box jumps 24/20 in
20 hang power cleans 135/95 lbs
-- rest 1 min
10 burpees box jumps over 24/20 in
10 thrusters 95/65 lbs

Time cap: 16 min

Community WOD (EVF360 & Crossfit)

In teams of 2, for max reps, one partner working at a time, "fight gone bad" style, 1 min per station, for 4 rounds at each station:
Push presses [BB: 75/55 lbs, DBs: 2x 35/20 lbs]
Chest to bar pullups
Front squats
Ski erg calories
Burpee over object
Front rack lunges
Row for calories
Rest

Both partners are on the same station in the same minute, one working, one resting.

Olympic lifting

Part A
Shoulder press
3x5 at 50% of C&J

Warm up

3 rounds:
5 pullups / ring rows
10 banded good mornings
5 behind the neck push presses
5 snatch high pulls

Snatches from above the knee
3x3 at 70% across

Snatches from below the knee
3x3 at 70% across

Core Strength Accessory

3 sets of 5 tempo dragonflies - 5 sec tempo down

Conditioning

Warm up

3 rounds:
12 alternating cossack squats (6/leg - hold the rig if necessary)
8 alternating high box step ups
6 banded good mornings
20 sec dead hang

Front Squats

Every 2:30min for 4 rounds, perform:
3 at 78% of 1RM front squat
3 seated box jumps for height after each set of front squat

Lunges

3 sets of 50 ft. double KB farmer's lunges

Conditioning

Warm up

Row 400m/300m
then, 2 rounds of:
10 alternating single DB power cleans
20 jumping jacks
10 American KBS

Endurance

5 rounds for time:
500m/400m row
50 double unders
5 squat clean thrusters (aka clusters) [BB: 155/105 lbs, DBs: 2x50/35]

Time cap: 28 min

Note: the load should allow for each set of clusters to be done in less than 90 sec each round.

Skills & Pulling Strength Accessory Finisher

Warm up

3 rounds (7 min max)
10 band pullaparts
10 band passthroughs
10 wall facing squats
5 bent over plate Y raises

Overhead Squats

5x4, building up to a challenging set for the day

Unilateral Overhead Strength Accessory

4 rounds per side of 50 ft single KB banded overhead carry AHAP

Conditioning

Warm up

6 min AMRAP:
20 band pullaparts
10 groiners
5 hang clusters

Hang clean & jerks from above the knee

3x3 at 70% across
Drop and reset between reps

Hang clean & jerks from below the knee

3x3 at 70% across
Drop and reset between reps

Aerobic Capacity

Every 3 min for 6 rounds:
18/15 cal row
12 burpee box jumps 24/20 in
Max Russian KBS 24/16 kg

Note: there is no rest in between rounds.

Warm up

6 min AMRAP:
2 inch worms with pushups
5 KB sumo DL high pulls
10/8 cal ski or row

Single DB bench presses
3x8 per side

Banded deadlifts

4x5 at 60%

Conditioning

4 rounds of 2 min AMReps:
200m run
4 wall walks
Max deadlifts in the remaining time 185/125 lbs
-- rest 2 min between each round

Note: Athletes should have at least 20-30 sec each round on the deadlifts

EVF360

Part A