Warm up

2 min cardio of choice then 3 rounds of:
10 alternating single DB hang clean and strict press
5 per side half kneeling KB bottom up presses
5 Cuban presses

Shoulder Press

Warm up

2 rounds of:
200m run
10 alternating box step ups
5 worlds greatest stretch per side
5 kang squats

Back Squat

Take 20 min to find a 2 reps max back squat
Suggested build up:
5 reps at 50%
3 reps at 60%
3 reps at 70%
3 reps at 75%
2 reps at 80%
2-3 singles building to ~90%
Then attempt a 2RM.
Use the first 10 min to warm-up to about 80-90% and the last 10 min for attempts. 
Compare to Monday October 13th

Warm up

2 min cardio of choice then 2 rounds of:
10 alternating single DB clean & jerks
20 jumping jacks
10 ring rows / pullups
5 kipping hanging knee raises

Endurance

Warm up

3 rounds of
1 min cardio
5 strict hang leg raises
5 scap pullups
5 per side single KB suitcase deadlifts

Deadlift

Take 20 min to find a 2 reps max deadlift
Suggested build up:
5 reps at 50%
3 reps at 60%
3 reps at 70%
3 reps at 75%
2 reps at 80%
2-3 singles building to ~90%
Then attempt a 2RM.
Use the first 10 min to warm-up to about 80-90% and the last 10 min for attempts. 
Compare to Friday October 17th

Warm up

2 min cardio of choice, then 2 rounds of:
5 90/90 each way
5 world's greatest stretch each side
5 per side single KB front rack squats
5 per side single KB push presses

Clean & Jerk Complex

15 min to find a heavy load of the following complex:
3 hang squat cleans + 1 jerk

Conditioning

15 min AMRAP:
12 box jumps 24/20 in
9 burpees
6 power cleans 145/100 lbs
3 shoulder to overheads 145/100 lbs

Warm up

2 min cardio of choice, then 3 rounds of:
5 inch worms with pushups
5 high hang snatch high pulls
5 high hang muscle snatches
5 overhead squats

Snatch Work

6 min EMOM:
1 snatch + 1 snatch balance (from the round)
-- rest 1 min, then
6 min EMOM:
1 power snatch + 1 overhead squat

Note: keep the load below 60% of 1RM

Conditioning

Community WOD (EVF360 & Crossfit)

25 min partner workout for max load lifted and max distance rowing
Partner 1 (time keeper): 1 full round of:
9 box jumps 24/20 in
6 v-ups
3 power movement "to-shoulder" **
Partner 2: Max distance row

Power movement "to-shoulder": you may mix-and-match between sandbag to shoulder, barbell power cleans, double DB power cleans or double KB cleans. This may differ between rounds. One of the scores is the cumulative load of completed lifts. The second score is the rowing distance.

** DELOAD WEEK **

Warm up

2 min cardio of choice then 3 rounds of:
5 plate Da Vinci raises
5 snow angels
5 ring rows
10 plank shoulder taps

Shoulder Press

Using your recent 2RM shoulder presses as the reference, perform:
5 shoulder presses at 40% of the 2RM
5 shoulder presses at 50% of the 2RM
5 shoulder presses at 60% of the 2RM

Bench Press

Perform 3 sets of 5 tempo bench presses at 40% with tempo 30X1

** DELOAD WEEK **

Warm up

2 rounds of:
200m run
10 alternating box step ups
5 worlds greatest stretch per side

Back Squat

Using your recent 2RM back squats as the reference, perform:
5 back squats at 40% of the 2RM
5 back squats at 50% of the 2RM
5 back squats at 60% of the 2RM

Tempo Front Squat

** DELOAD WEEK **

Warm up

2 min cardio of choice, then 2 rounds of:
5 box jumps
5 v-ups
5 burpees
5 wall balls
5 American KBS

Endurance

Crossfit benchmark "Filthy 50"
For time:
50 box jumps 24/20 in
50 jumping pullups
50 American KBS 16/12 kg
50 walking lunge steps
50 knees to elbows
50 push presses 45/35 lbs
50 barbell good mornings 45/35 lbs
50 wall balls 20/14 lbs, 10/9 ft.
50 burpees
50 double unders