Warm up

6 min AMRAP:
8 alternating high box step ups 30/24 in
10 empty BB front rack lunge steps
12 empty BB push jerks

Front Squat

Warm up

2 rounds:
5 yoga pushups
20 alternating plank shoulder taps
10 PVC sotts presses
10 jump squats

Pressing Strength

Warm up

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

Deficit deadlifts

3x8 with 4 inches deficit - no tempo
Start at around 65% and build to a challenging set.

Community WOD (EVF360 & Crossfit)

Every 6 min for 5 rounds, perform, as a team of 2, for time:
100 double unders
50 American KBS 24/16 kg
50/40 cal row
20 power cleans [BB: 115/80 lbs, DBs: 2x40/25 lbs]

Warm up

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

Back Squat

Warm up

2 rounds
10 PVC passthroughs
10 PVC sotts presses
5/side KB windmills
10 jumping PVC overhead squats

Touch-n-Go Snatches

Warm up

5 min AMRAP:
6 spiderman lunges
10 jump squats
6 pull-ups or ring rows

Endurance

Warm up

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

Front Squat

Warm up

6 min AMRAP:
20 band pullaparts
5 per side half kneeling KB bottom up presses
5 power squat jump for height

Pressing Strength

Warm up

3 rounds:
6 single DB burpee deadlifts
8 alternating box step ups
10 empty BB bent over row

Deadlifts Variations