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

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

Warm up

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

Deadlift

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

Warm up

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

Endurance

Warm up

2 min cardio, then 2 rounds of:
5/side KB/DB windmills 
5 pronated snow angels (face down)
5/side bottom up KB presses
10 hollow rocks

Overhead Press

Warm up

2 min cardio, then 2 rounds of:
5 per side world's greatest stretch
5 kang squats
5 samson stretches per side
10 per side single leg glute bridges

Back Squat

** VOLUME DELOAD WEEK **

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

Community WOD (EVF360 & Crossfit)

30 min partner AMRAP, one partner working at a time, performd as "you-go-I-go" each movement:
10 rounds of:
8 chest to bar pullups
10/8 cal row
8 alternating single DB devil presses 50/35 lbs

** VOLUME DELOAD WEEK **

Warm up

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

Deadlift