Warm up

3 rounds of:
1 min cardio
5 strict hanging leg raises 
5 inch worms + scap pushups
5 per side single KB suitcase deadlifts

Banded Deadlift

Warm up

2 rounds of:
1 min cardio of choice
5 cobra pushups
5 per side KB bottom up presses
5 strict hanging knee raises

Bench Press

Every 2 min for 8 rounds:
4 bench presses at 65%

Community WOD (EVF360 & Crossfit)

For time, in teams of 2, one partner working at a time, splitting reps as desired, choose your own adventure style:
150 wall balls 20/14 lbs, 10/9 ft.
150 box jumps 24/20 in
150 american KBS 24/16 kg

Warm up

Choose your cardio:
400m run / 500m row or ski
Then, 3 sets of:
10 alternating cossack squats
10 alternating box step ups
5 plate squats with press out

Tempo Back Squat

Warm up

500m row, then 2 rounds:
5 inch worms with pushups
5 supermen
5 world's greatest stretch
5 snatch high pulls
5 BTN push presses
5 tempo overhead squats

Snatches

Gymnastics skills & Warm up

Warm up

2 min cardio, then 3 rounds of:
10 90/90 mobility moves
5 per side thoracic cage extensions
10 alternating jumping lunges
5 empty bar front squats

Clean & Jerks

Warm up

3 rounds of:
1 min cardio
5 strict hanging leg raises 
5 inch worms + scap pushups
5 per side single KB suitcase deadlifts

Deadlift

Warm up

2 rounds of:
1 min cardio of choice
5 high hang muscle snatches
5 behind the neck snatch grip push presses
5 overhead squats
5 snatch balances

Squat snatches

Community WOD (EVF360 & Crossfit)

In teams of 2, for time:
3 rounds of:
30/24 cal row
30 double DB box steps over 24/20 in, 50/35 lbs
-- then 3 rounds of:
40/32 cal row
20 pullups
200m run [together]