Warm up

2 rounds:
20 banded face pulls
20 A-frame toe-touches
10 cal row
5 broad jumps
5 per arm KB push jerks

Jerks & Overhead Strength

Warm up

6 min AMRAP:
5 inch worms
10 squat jumps
20 high knees
30 single unders

Warm up

3 rounds:
5 no-push-up burpees
5 scap pushups / scap HSPU
10 banded face pulls
10 alternating box step ups
Then, build up your bench press and deadlift weight

Warm up

Row 2 min , increasing pace
then, 2 rounds of:
10 bootstrappers
10 sumo stance squats
10 sumo stand BB good mornings
Then, build up your back squat weight

Back Squat (20 min)

** DELOAD WEEK **

Warm up

3 rounds:
10/leg single leg glute bridges
10 V-ups
10 Russian KBS

3-Position Cleans

Community WOD (EVF360 & Crossfit)

For time, teams of 2:
400m run (together)
40 handstand pushups
40 wall balls 20/14 lbs
400m run (together)
40 wall walks
40 box jumps 24/20 in
400m run (together)

** DELOAD WEEK **

Warm up

3 rounds:
10 alternating bird dogs
10 hollow rocks
10 alternating cossack squats
5 BB kang squats

Tempo Back Squat

** DELOAD WEEK **

Warm up

2 rounds
10 PVC passthroughs
10 PVC sotts presses
5/side KB windmills
10 jumping PVC overhead squats

Snatches

** DELOAD WEEK **

Warm up

3 rounds:
2 inch worms with pushups
40 sec of jump rope
6 cal ski
8 ring rows / pullups

Endurance

** DELOAD WEEK **

Warm up

2 rounds:
5/side lateral banded monster walk steps
5 frog hops
5/leg single leg glute bridges
15 sec dead hang

Front Squat