Warm up

2 rounds:
6 T-pushups (3 each arm)
5 yoga pushps
4 strict toes to bars / hanging knee raises
3 wall walks
Then, build up your bench press and deadlift weight

Warm up

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

Back Squat (20 min)

Warm up

1 min pigeon strecth per side, then:
3 rounds, with an empty barbell:
5 hang clean & jerks
5 pause front squats
10 front rack lunges

Cleans

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, one partner working at a time:
1,000m/800m row
800m run in 200m intervals
1,000m/800m row
Then: 10 clean & jerks 135/95 lbs

Warm up

2 rounds:
5 yoga pushups
10 alternating empty BB overhead lunges
5 inch worms with pushups
10 jumping overhead squats

Snatch

Warm up

2 rounds:
5/side KB halo
5/side KB sots press
5/side KB thrusters
5 gorilla jumps

Jerks & Overhead Strength

Warm up

6 min AMRAP:
5 ring rows
10 single arm KBS per side
5 burpees
10 tuck jumps

Endurance

Warm up

2 rounds:
20 banded good mornings
20 A-frame toe-touches
10 cal ski
10 alternating box step ups

Deadlift & Bench Press (25 min)

Warm up

Row 500m/400m
then:
10 Bootstrappers
10 sumo stance squats
10 sumo stand BB good mornings

Back Squat (20 min)

7x3 at 85%**

Warm up

2 rounds:
10 band pull aparts
8 alternating single arm DB hang C&J
6 pull-ups
4 V-ups

Cleans

Every 90 sec for 10 rounds:
2 hang power cleans BTK + 1 power clean