Warm up

6 min AMRAP:
10 A-frame toe touches
5 yoga pushups
5 burpees

Touch-n-Go Snatches

In 15 min, find a new 6 touch-and-go (TnG) snatches max

Conditioning

Warm up

2 rounds:
200m run
50 ft. lunges with twists
50 ft. duck walk
50 ft. high knees
50 ft. butt kicks
50 ft. burpee broad jumps

Endurance

Warm up

3 rounds:
20 sec row sprint
10 empty BB thrusters
10 spiderman steps

Front Squat

Warm up

2 rounds
5/side thoracic extensions
5 Cuban presses with 2.5/5 lbs plates in each hand
5 inch worms with pushups

Pressing Strength

Take 15 min to find a push press 1RM

Warm up

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

Part A - Deficit deadlift
3x4 with 4 inches deficit
Start at around 70% and build to a challenging set.

Community WOD (EVF360 & Crossfit)

Partner "WES":
In teams of 2, for time:
Buy-in: 800m vested run 20/14 lbs [both partners run together]
-- then, 14 rounds of (alternate each movement):
5 strict pullups

Warm up

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

Back Squat

Warm up

3 rounds:
Row/ski 200m
5 KB windmills per side
5/arm single arm KB overhead squats

Touch-n-Go Snatches

Warm up

4 rounds:
10 Kettlebell Swings
10 Goblet Lunges

Endurance

Warm up

3 rounds
5/side 90-90 transitions
5/side banded lateral monster steps
30 sec dead hang

Front Squat