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

** VOLUME DELOAD WEEK **

Warm up

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

Snatch

** VOLUME DELOAD WEEK **

Warm up

2 min cardio machine of choice, then:
2 rounds of:
10 air squats
10 good mornings
10 box step ups
10 hang muscle cleans
10 hang power snatches

** VOLUME DELOAD WEEK **

Warm up

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

Overhead Press & Push Jerk

** VOLUME DELOAD WEEK **

Warm up

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

Back Squat