Warm up

3 rounds of:
1 min cardio
5 strict hanging leg raises 
5 inch worms + scap pushups
5 per side single KB suitcase deadlifts

Banded Deadlift

5 supersets of:
6 banded deadlifts ~65%
3 seated box jumps
-- rest as needed between the supersets

Time cap: 18 min

Note: alternatively, use 85% of your recent deadlift 5RM.

Conditioning

Warm up

2 rounds of:
1 min cardio of choice
5 cobra pushups
5 per side KB bottom up presses
5 strict hanging knee raises

Bench Press

Every 2 min for 8 rounds:
4 bench presses at 65%

Conditioning

For time:
27-21-15-9 reps of:
Double DB box step overs 40/30 lb, 24/20 in
Cal row
Handstand pushups

Time cap: 16 min

EVF360

Part A

Community WOD (EVF360 & Crossfit)

For time, in teams of 2, one partner working at a time, splitting reps as desired, choose your own adventure style:
150 wall balls 20/14 lbs, 10/9 ft.
150 box jumps 24/20 in
150 american KBS 24/16 kg
3,000m run (split)

Time cap: 35 min

ROW360

Part A

5 rounds for time of:
250m row
1 min rest
-- then 5 rounds for time of:
500m row
1 min rest

Part B

Warm up

Choose your cardio:
400m run / 500m row or ski
Then, 3 sets of:
10 alternating cossack squats
10 alternating box step ups
5 plate squats with press out

Tempo Back Squat

Every 3 min for 5 sets:
5 tempo back squats at 33X1 tempo
Note: Stay around 60% and focus on tempo and speed coming up

Conditioning

Warm up

500m row, then 2 rounds:
5 inch worms with pushups
5 supermen
5 world's greatest stretch
5 snatch high pulls
5 BTN push presses
5 tempo overhead squats

Snatches

Part A - Power snatches
3 at 65%
3 at 70%
3 at 75%
Part B - Squat snatches
3x3 at 80%

Note: reference weights is estimated full snatch 1RM.

Conditioning

Gymnastics skills & Warm up

15 min to warm up and practice ring muscle up transitions or ring muscle ups
Warm up
3 rounds of:
200m run
5 ring rows + 5 pushups + 5 kipping swings
Then, practice:
Level 1: Low ring transition to dip
Level 2: Ring muscle up kip and hip drive drills
Level 3: Ring muscle up sets - target a rep volume per set and try to achieve 3-4 sets

Endurance

Warm up

2 min cardio, then 3 rounds of:
10 90/90 mobility moves
5 per side thoracic cage extensions
10 alternating jumping lunges
5 empty bar front squats

Clean & Jerks

Part A (~7-8 min)
Muscle clean & press - 4x3
Part B
In 6 min, build up to a single power clean and jerk of ~80%
Then, at 6 min, every 90 sec for 4 rounds: 
3 power clean & jerks at 60%

Crossfit Hero WOD "Laura"

Warm up

3 rounds of:
1 min cardio
5 strict hanging leg raises 
5 inch worms + scap pushups
5 per side single KB suitcase deadlifts

Deadlift

5 supersets of:
8 banded deadlifts ~60%
50 ft. per side single KB front rack carry AHAP
-- rest as needed between the supersets

Time cap: 18 min

Note: alternatively, use 80% of your recent deadlift 5RM.

Conditioning

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

Squat snatches

Performing one set every 2 min, 6 sets in total with the following rep scheme / load:
3 at 75%
2 at 82.5%
1 at 87.5%
3 at 82.5%
2 at 87.55%
1 at 92%+

Note: Drop and reset between reps. Aim for just under your 1RM on the last rep.

Conditioning

Community WOD (EVF360 & Crossfit)

In teams of 2, for time:
3 rounds of:
30/24 cal row
30 double DB box steps over 24/20 in, 50/35 lbs
-- then 3 rounds of:
40/32 cal row
20 pullups
200m run [together]
-- then 3 rounds of:
40/32 cal row
10 bar muscle ups
20 burpee box jumps 24/20 in
10 wall walks

Time cap:  35 min
Scaling: Adjust the bar muscle ups to 30 chest to bar pullups or slightly more horizontal ring rows.

ROW360

Part A