Warm up

Row/ski 500m/400m or bike 1,000m/800m, then
2 rounds:
8 kipping swings
8/arm single arm KBS
8/arm single KB shoulder to overheads

Endurance

4 sets, each set lasting a total of 10 min:
-- From 0:00 to 2:00:
30/24 cal row
-- From 2:00 to 4:00:
12 gymnastics complex (1 toes to bar + 1 pullup)
-- From 4:00 to 6:00:
24 alternating single DB clean and jerks 50/35 lbs
-- From 6:00 to 8:00:
20 burpee box jumps 24/20 in
-- From 8:00 to 10:00:
Rest

Warm up

3 rounds:
5 inch worms with pushup
10 alternating plank extensions
10 alternating DB snatches

Overhead Press & Push Jerk

Part A - Shoulder Presses
Every 2 min for 4 rounds:
4 shoulder presses
Start on your first set at around 70% and build to a heavy set of 4 on the 4th set, increasing from last week.

Part B - Push Jerks
From the ground, every 2 min for 4 rounds:
3 push jerks at 75% of your recent C&J 1RM, across all sets

Conditioning

Warm up

6 min AMRAP
10 alternating groiners
10 squat jumps
5/leg lateral leg swings
5 glute bridges

Back Squat

Every 2:30 min for 6 rounds:
4 back squats**
** Loads: 75%, 80%, 85%, 87.5%, 85%, 75%
Use our most recent or estimated 1RM - See your logs in SugarWOD

Conditioning

For time, 27-21-15-9 reps of:
Squat cleans 95/65 lbs
Single DB box step ups 50/35 lbs, 24/20 in

Time cap: 13 min

EVF360

Part A

Warm up

3 rounds
5/side thoracic extensions in squat
5 Cuban presses with 2.5/5 lbs plates in each hand
5 strict toes to bars / hanging knee raises

Upper Body Strength

12 alternating EMOM
20 PVC straight arm banded pull downs
4 skin the cats
20 sec L-sit hold / bent knee hold

Conditioning

Every 5 min for 5 rounds, each for max distance
Buy-in: 1,000m/800m row
Max shuttle runs in the remaining time

EVF360

Part A

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, one partner working at a time, split as desired:
70/56 cal row
60 wall balls 20/14 lbs, 10/9 ft.
50 burpees
40 med ball box step overs 20/14 lbs, 24/20 in
400m run
40 med ball box step overs 20/14 lbs, 24/20 in
50 burpees
60 wall balls 20/14 lbs, 10/9 ft.
70/56 cal row

Time cap: 30 min

Olympic lifting

Part A
Behind the neck snatch grip push press
4x3
Superset with 50 ft. double DB/KB overhead carry

Warm up

4 rounds:
10 cossack squats
10 no pushup burpees
10 alternating single KB single leg RDL

Deadlift

Every 3 min for 6 rounds:
4 deadlifts**
** Loads: 70%, 75%, 80%, 82.5%, 85%, 75%
Use your most recent or estimated 1RM - See your logs in SugarWOD
** After each set of deadlift, perform 12 alternating DB plank pull through 

Conditioning

"Diane" - For time: 21-15-9 reps of
Deadlifts 225/155 lbs
Handstand pushups

Warm up

6 min AMRAP:
5 bootstrap squats
5 pronated snow angels
10 alternating plank extensions
10 alternating lunges with twist

Snatch

Part A - Hang Power Snatches
3x3 at 75% of your most recent 1RM snatch
Drop and reset between reps - From above the knee

Part B - Power Snatches
3x3 at 75% of your most recent 1RM snatch
Drop and reset between reps

Conditioning Benchmark

Warm up

3 rounds:
5/arm DB windmills
5/arm single arm DB swings
5/arm single DB push presses
3/arm DB snatches
30 high knees

Endurance (Benchmark retest)

Warm up

3 rounds:
10/side single arm KB swings 
5/side single KB thrusters
5/side windmills 

Overhead Press & Push Jerk

Part A - Shoulder Presses
Every 2 min for 4 rounds:
5 shoulder presses
Start on your first set at around 65% and build to a heavy set of 5 on the 4th set

Part B - Push Jerks
From the ground, every 2 min for 4 rounds:
3 push jerks at 70% of your recent C&J 1RM, across all sets

Conditioning

Warm up

2 rounds:
4 high box step ups
6 no-pushup burpees
8 alternating bird dogs
10 gorilla jump squats

Back Squat

Every 2:30 min for 6 rounds:
4 back squats**
** Loads: 70%, 75%, 80%, 82.5%, 85%, 75%
Use our most recent or estimated 1RM - See your logs in SugarWOD

Conditioning

3 rounds for time:
400m run
20 toes to bars
10 front squats 155/105 lbs

Time cap: 15 min
Note: the bar comes from the ground