Warm up

2 min cardio machine of choice, then 2 rounds of:
5 per arm thoracic rotations in squat
5 hang clean & jerks with an empty barbell
5 pause front squats with an empty barbell

Barbell cycling & Conditioning

For time, 21-15-9 reps of:
Hang power cleans 95/65 lbs
Lateral burpees over bar
-- then: 21-15-9 reps of:
Push presses 95/65 lbs
Box jumps 24/20 in
-- rest 2 min, then: 12-9-6 reps of:
Clean and jerks 155/105 lbs
Burpee box jumps 24/20 in

Community WOD (EVF360 & Crossfit)

In team of 2, for time, splitting as desired, one partner working at a time:
8 rounds of:
8 thrusters [BB: 135/95 lbs, KBs: 2x24/16 kg]
8 handstand pushups
--then 8 rounds of:
8 knees-to-elbows
8 deadlifts [BB: 245/165 lbs, KBs: 2x32/24 kg]
--then 8 rounds of:
8 burpees
8 American KBS 32/24 kg
--then 8 rounds of:
8 pullups
8/6 cal row

Time cap: 30 min

ROW360

Part A

Warm up

30 cal machine (row, ski or bike), then 2 rounds of:
20 band pullaparts
5 pronated snow angels (on your stomach)
5 pullups
-- then 30 cal machine (row, ski or bike), then 2 rounds of:
10 alternating DB snatches
6 alternating DB overhead lunges

Open 26.2

Warm up

2 rounds of:
1 min cardio of choice
5 high hang muscle snatches
5 behind the neck snatch grip push presses
5 overhead squats
5 snatch balances

Snatch

20 min EMOM:
1 snatch
Note: build up throughout for sound and clean execution, but do not exceed 80%. Aim to perform power snatches for the first 15 min, then squat snatches in the last 5.

Conditioning

Warm up

3 rounds:
10 cal machine
5/arm single DB cleans
5/arm single DB push presses
5 DB goblet squats
30 high knees

Endurance

35 min alternatingEMOM:
12/10 cal ski
6 double DB thrusters + 6 burpees over bar 50/35 lbs
40 ft. sled push AFAP 90/70 lbs
12/10 cal row
160 ft. double KB farmers carries
12/10 assault/erg bike cal
Rest

UES strength

Warm Up

Warm up

3 rounds of:
10 cal ski/row
10 alternating box steps up
10 KB goblet hold good mornings
5 per side world's greatest stretch

Front Rack Lunges

4 set of 14 alternating front rack lunges
Working sets should be around 70% of your 1RM front squat

Gymnastics & Core

Warm up

General warm-up - 3 rounds of:
10 cal machine
10 alternating lunges
5 scap pushups
10 DB plank pull throughs

Shoulder press

5x5
Work up to a heavy set for the day, in the range of 70-80%

Deadlift

Build up to and perform 5 singles between 75% and 80% of 1RM

Conditioning

7 rounds for time:
7 wall facing handstand pushups
14 Russian KBS 32/24 kg
28 double unders

Warm up

2 min cardio machine of choice, then 2 rounds of:
5 per arm thoracic rotations in squat
5 hang clean & jerks with an empty barbell
5 pause front squats with an empty barbell

Barbell cycling & Conditioning

5 rounds of 2 min AMReps:
5 TnG power clean 125/85 lbs
15/12 cal machine
5 shoulder to overheads 125/85 lbs
Max handstand pushups in the remaining time
-- rest 2 min between rounds

Accessory

Community WOD (EVF360 & Crossfit)

In team of 2, for time, splitting as desired, one partner working at a time:
4 rounds of:
20 clean & jerks (BB: 115/80 lbs - DBs: 2x50/35 lbs)
20 toes-to-bar
-- then, 4 rounds of:
400m run
4 sandbag to shoulders
-- then, 4 rounds of:
12 snatches (BB: 115/80 lbs - DBs: 2x50/35 lbs)
12 chest-to-bar pullups

Time cap: 32 min

ROW360

Part A

4 rounds of:
4 min row for max distance
-- 3 min active recovery between rounds

Warm up

3 rounds:
10 cal row
10 wall balls
10 box steps over

Open 26.1

For time:
20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots