Warm up

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

Deadlift

Every 4 min for 4 sets:
10 deadlifts at ~55-60%

Conditioning

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, one partner working at a time
1 mile run [performed relay-style, as 4x400m run]

Warm up

3 rounds of:
200m run
10 alternating box step ups
30 sec dead hang
10 front rack lunges

Front Squat

Warm up

3 rounds of:
10 banded shoulder dislocates / passthroughs
10 scap pushups
200m row
10 empty-bar strict press

Strict Press

Take 20 min to find a new 3RM shoulder press

Warm up

3 rounds of:
12 cal row
5 ring rows 
5 yoga pushups

Gymnastics

Warm up

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

Overhead Squats

Every 2:30 min for 6 sets:
3 overhead squats

Load: 80-90% of snatch

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

5x5 at 50-60%

Conditioning

Community WOD (EVF360 & Crossfit)

28 min partner AMRAP, one partner working at a time, splitting as desired:
14 strict handstand pushups
28 power snatches (BB: 75/55 lbs, DB: 48 reps total at 50/35 lbs)

Warm up

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

Squat Clean & Jerks