Warm up

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

Strict Press & Core

Warm-up & skills

Warm up
3 rounds of:
200m run
5 ring rows 
10 Russian KBS

Endurance

Warm up

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

Snatch & Overhead Squats

12 min EMOM:
1 power snatch + 1 overhead squat

Warm up

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

Bench Press & accessories

Warm up

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

Deadlift

Every 75 sec for 10 rounds:
1 deadlift

Conditioning

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, one partner working at a time, except the run:
800m run [together]
-- then, 4 rounds:
30 wall balls 20/14 lbs, 10/9 ft.
30 med ball situps 20/14 lbs

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 / passthroughs
10 scap pushups
200m row
10 empty-bar strict press

Strict Press & Push Press

Warm-up & skills

Warm up

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

Overhead Squats

Every 2 min for 8 sets:
2 overhead squats

Conditioning