Warm up

3 rounds:
20 sec row sprint
10 empty BB thrusters
10 spiderman steps

Front Squat

Warm up

2 rounds
5/side thoracic extensions
5 Cuban presses with 2.5/5 lbs plates in each hand
5 inch worms with pushups

Overhead pressing

Part A - Shoulder press
2 drop sets to failure with starting weight around the max load achieved on week 2 for the 12 reps, taking off ~10% each time with 4 sets. Alternatively, set your starting weight at 65%.
Each drop set should be a total of 25 reps across the decreasing loads combined.

Warm up

2 rounds:
250m row
8/arm KB suitcase deadlifts
8 KB goblet hold sumo-stance good mornings
10/leg single leg glute bridges

Tempo Deadlifts

3x8 with 3131 (3 sec up/down, 1 sec at the top/bottom)
Start at around 60% and build to a challenging set.

Conditioning

For time:
2,000m/1,600m row
200 double unders
2,000m run

Time cap: 25 min

EVF360

Part A

Community WOD (EVF360 & Crossfit)

In teams of 2, for time:
50 Deadlifts [BB: 135/95 lbs, KBs: 2x24/16 kg]
20 Syncro Burpees
20 Shoulder-to-overhead [BB: 135/95 lbs, KBs: 2x24/16 kg]
60 Front squats  [BB: 115/80 lbs, KBs: 2x24/16 kg]
20 Syncro Burpees
30 Hang Power Clean [BB: 115/80 lbs, KBs: 2x24/16 kg]
70 Front Rack Reverse Lunges [BB: 95/65 lbs, DBs: 2x35/25 lbs]
20 Syncro Burpees
40 Hang Snatches [BB: 95/65 lbs, DBs: 2x35/25 lbs]
80 Thrusters [BB: 75/55 lbs, DBs: 2x35/25 lbs]
20 Syncro Burpees

Warm up

Row 500m/400m
then:
10 Bootstrappers
10 sumo stance squats
10 sumo stand BB good mornings

Back Squat

2x10, increasing on the second to make it very challenging.
-- then 1 set for max reps at the top weight from the first 2 sets. This set should be to failure. Ask for spotters.
Aim for about the same load as last week. Begin around 65% of 1RM.

Lunges

Warm up

20 band pull apart palms down
20 band pull apart palms up
Then, 6 min alternating EMOM:
10 plate ground to overhead
12/10 cal row

Touch-n-Go Snatches

Every 2 min for 5 rounds:
8 TnG snatches at 70% of week 1 6RM
(or about 50% of of your snatch 1RM)

Snatch High Pulls

4x4 90% of your most recent 1RM snatch
(alternatively, use 47% of your 1RM deadlift)

Conditioning

Warm up

3 rounds
10 single KB suitcase deadlifts per side
10 single KB push presses per side
10 Kettlebell Swings

Endurance

35 min partner AMRAP, in teams of 3:
Partner 1 [Time-keeper]: 100 ft. farmer's carry 2x24/16 kg, 10 alternating DB snatches 50/35 lbs, 100 ft. Sandbag carry AHAP
Partner 2: Max calories on rower
Partner 3: Rest

Warm up

3 rounds:
15 Glute bridges
10 Spiderman steps
10 alternating box step ups

Front Squat

2x10, increasing on the second to make it very challenging.
-- then 2 sets for max reps at the top weight from the first 2 sets. Each of these 2 sets should be to failure.
Aim for about the same load as last week. Begin around 65% of 1RM or 85% of week 1 10RM

Conditioning

Warm up

2 rounds:
10 shoulder external rotations at 90 degrees with plate
5 yoga pushups
5/arm banded biceps curls
5 kicks to handstand

Overhead pressing

Part A - Shoulder press
6-8-10, adjusting load between these 3 sets to allow for a challenging set each time despite increasing reps. Compare to last week. The goal is to increase the load slightly on the top 2 sets compared to last week. These should be near or at failure.