Warm up

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

Front Squat

Warm up

3 rounds
Cuban presses with 5# weight plates in each hand
Wall facing squats (toes as close to the wall as possible, hands overhead)
50 ft. bottom up single KB carries per arm

Pressing Strength

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.