Warm up

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

Part A - Deficit deadlift
3x6 with 4 inches deficit
Start at around 65% and build to a challenging set.

Community WOD (EVF360 & Crossfit)

Team of 2, 10 rounds for time:
200m run (both partners)
16 Toes-to-bar
2 rounds of Macho-man [BB: 135/95 lbs, DBs: 2x50/35 lbs]

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

Back Squat

Warm up

6 min AMRAP:
20 alternating walking lunges
10 Russian KBS
5 yoga pushups
10 jumping squats

Endurance

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