Warm up

2 min cardio of choice then 3 rounds of:
10 alternating single DB hang clean and strict press
5 straight arm plate raises
5 snow angels

Shoulder Press

Using your recent 2RM shoulder press as the reference, perform:
5 shoulder presses at 65% of the 2RM
5 shoulder presses at 75% of the 2RM
Max reps shoulder presses at 85% of the 2RM
Note: the last set should be to failure, i.e. when form breaks up or when you cannot get to full extension anymore. 

Warm up

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

Back Squat

Using your recent 2RM back squat as the reference, perform:
5 back squats at 65% of the 2RM
5 back squats at 75% of the 2RM
Max reps back squats at 85% of the 2RM
Note: the last set should be to failure, i.e. when form breaks up or when you cannot stand up anymore. 2 spotters required for the last set.

Tempo Front Squat

Warm up

3 rounds of:
200m row
5 hang muscle clean and jerks
15 double unders
5 burpees

Endurance

Warm up

3 rounds of
1 min cardio
5 strict hang leg raises
10 alternating lunges with samsone stretch

Deadlift

Using your recent 2RM deadlift as the reference, perform:
5 deadlifts at 65% of the 2RM
5 deadlifts at 75% of the 2RM
Max reps deadlifts at 85% of the 2RM

Note: the last set should be to failure, i.e. when form breaks up or when you cannot lift off the ground anymore

Pullups

3 sets of 5 weighted pullups or strict (banded) pullups

Warm up

2 min cardio of choice, then 2 rounds of:
15 sec dead hang
5 high hang muscle cleans
5 shoulder presses
5 front squats
5 hang power clean and jerks

Clean & Jerk Complex

Every 2 min for 3 rounds:
3 hang cleans +2 front squats + 1 jerk
-- then, every 2 min for 3 rounds:
3 hang cleans + 1 front squat + 1 jerk
-- then, every 2 min for 3 rounds:
3 hang squat cleans + 1 jerk

Warm up

2 min cardio of choice then, 3 rounds of:
5/side thoracic extensions in squat
5 ring rows
5 strict toes to bars / hanging knee raises

Bench Press

Take 15 min to work up to a heavy bench press double and a heavy weighted pullup double.

Conditioning

5 rounds for time:
2 wall walks
40 double unders
6 power cleans 135/95 lbs
8 burpees over the bar
-- 1 min rest between each round

Time cap: 16 min, including the rest intervals

Community WOD (EVF360 & Crossfit)

In teams of 2, for time:
Part A - 10 rounds, "you-go-I-go" style, alternating movements:
10 thrusters
10 burpees over bar
10 American KBS 24/16 kg
Part B  - 8 rounds, splitting sets between partners
12 push jerks
12 pullups

Part C - 6 rounds, splitting as desired:
14 hang power cleans
14 hand release pushups
28/22 cal row/ski

Time cap: 35 min

Barbell: 115/80 lbs
DB: 2x50/35 lbs

Warm up

4 rounds:
10 cossack squats
10 no pushup burpees
10 alternating box sep ups
10 alternating DB plank pull throughs

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. 

Conditioning

Warm up

6 min AMRAP:
5 bootstrap squats
5 world's greatest stretch per side
5 hang clean pull
5 hang muscle cleans
5 clean and jerks

Clean & Jerk

Part A - Hang Power Cleans
3x[1 hang power clean from below knee + 1 hang power clean from above knee]
Start at around 80% of your recent 1RM clean, then increase if possible.

Warm up

2 min cardio machine of choice, then:
2 rounds of:
10 air squats
10 kipping swings
10 double unders

Endurance

10 rounds of 2:30 min AMRAP intervals, alternating between A and B (5 rounds on each), resting 1 min between each round:

Part A
300m run
AMReps cal row in the remaining time of the interval
----
Part B
Buy-in: 60 double unders
Then, in the remaining time, AMRAP of: 6 pullups, 8 American KBS 24/16 kg, 10 air squats