Warm up

2 rounds:
20 banded good mornings
20 A-frame toe-touches
10 cal ski
10 alternating box step ups

Deadlift & Bench Press (25 min)

Warm up

Row 500m/400m
then:
10 Bootstrappers
10 sumo stance squats
10 sumo stand BB good mornings

Back Squat (20 min)

7x3 at 85%**

Warm up

2 rounds:
10 band pull aparts
8 alternating single arm DB hang C&J
6 pull-ups
4 V-ups

Cleans

Every 90 sec for 10 rounds:
2 hang power cleans BTK + 1 power clean

Community WOD (EVF360 & Crossfit)

Teams of 2, Split as desired except for the run:
3 rounds for time:
400m run [together]
42 deadlifts [BB: 185/135 lbs, DBs: 2x50/35 lbs]
40/32 cal row
30 single KB cleans 50/35 lbs

Warm up

3 rounds:
10 cal machine (ski/row/bike)
10 wall facing squats
10 alternating deadbugs

Snatch

Warm up

2 rounds:
20 banded face pulls
20 A-frame toe-touches
10 cal row
5 broad jumps
5 per arm KB push jerks

Jerks & Overhead Strength

Warm up

6 min AMRAP:
5 inch worms
10 V-ups
5 hanging knee raises
10 KBS

Endurance

Warm up

2 rounds:
6 T-pushups (3 each arm)
5 yoga pushps
4 strict toes to bars / hanging knee raises
3 wall walks
Then, build up your bench press and deadlift weight

Warm up

Row 2 min , increasing pace
then, 2 rounds of:
10 bootstrappers
10 sumo stance squats
10 sumo stand BB good mornings
Then, build up your back squat weight

Back Squat (20 min)

Warm up

2 rounds:
10 band pull aparts
8 alternating single arm DB hang C&J
6 pull-ups
4 V-ups

Cleans