Warm-up & skills

2 rounds of:
1min row/ski
10 box step ups
1min row/ski
-- then, 5 min of jump rope drills of choice:
Crossing jump rope / double unders
Double unders
Triple unders

Warm up

3 rounds of:
200m run
10 OHS w/ PVC or empty bar
10 samson lunges
10 wall slides

Overhead Squats

Warm up

3 rounds of:
10 band pull-aparts
10 scap pushups
200m run
10 PVC pass-throughs

Bench Press

Warm up

3 rounds of:
10 KB deadlifts
10 good mornings
200m row

Deadlift + Pulling Strength

Part A1 - Deadlift 5x5, building up to 70%
Part A2 - Weighted pullups 5x5 (or weighted ring rows)

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, one partner working at a time, split as desired, working through it "chipper-stype":
100/80 cal row
100 box jumps 24/20 in
100 burpees to target 6 in
100 handstand pushups

Warm up

3 rounds of:
10 front rack lunges
10 jerk footwork drills
200m run

Front Squat + Split Jerk

Warm up

3 rounds of:
10 banded shoulder dislocates / passtrhoughs
10 scap pushups
1 min row
10 empty-bar strict press

Strict Press & Push Press

Warm-up & Gymnastics skills

Warm up

3 rounds of:
200m run
10 OHS w/ PVC or empty bar
10 samson lunges
10 wall slides

Overhead Squats

Every 3 min for 5 sets:
5 overhead squats, building ~50%-75% across sets

Warm up

3 rounds of:
10 band pull-aparts
10 scap pushups
200m run
10 PVC pass-throughs

Tempo Bench Press