Warm-up & Gymnastics skills

Warm up

3 rounds of:
200m run
10 OHS w/ PVC or empty bar
10 samson lunges
10 wall slides

Overhead Squats

Every 3 min for 5 sets:
5 overhead squats, building ~50%-75% across sets

Warm up

3 rounds of:
10 band pull-aparts
10 scap pushups
200m run
10 PVC pass-throughs

Tempo Bench Press

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:
1 bench press at 90%

Community WOD (EVF360 & Crossfit)

Teams of 2, for time, partners complete full rounds:
10 rounds
200m run
9 power snatches [BB: 95/65 lbs / double DBs: 2x40/25 lbs]
-- then, 8 rounds of:
200m run

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

Back Squat

5x5 at 50-60%

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

Warm-up & Gymnastics skills

Warm up

2 rounds of:
10 empty bar RDLs
10 empty bar front squats
5 muscle cleans (empty bar)
20 sec bar hang

Benchmark test - XENOM Event 9

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