Warm up

6 min AMRAP:
6 alternating single DB shoulder to overheads
10 jumping squats
14 band pull aparts

Split jerks

Warm up

3 rounds:
5 burpee pull ups
10 cal machine (row/bike/ski)
10 alternating single DB power cleans

Endurance

Warm up

3 rounds:
10 alternating lunges with twists
12 alternating plank extensions
10 empty BB good mornings
5 pullups

Deadlift & Bench Press (30 min)

Warm up

3 rounds
5/side 90-90 transitions
5/side banded lateral monster steps
5 per side Hawaïan squats
5 hanging knee raises

Back Squat

In 20 min, find a 3RM back squat**

Warm up

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

Cleans

Community WOD (EVF360 & Crossfit)

Team of 3, 35 min AMRAP:
Partner 1 (time keeper): 500m/400m row
Partner 3: 30 double unders buy-in, then AMRAP: 10 alternating DB snatches 50/35 lbs, 10 box jumps 24/20 in**
Partner 3: Rest

Community WOD (EVF360 & Crossfit)

Hero WOD - "Glen"
For time:
30 Clean & Jerks [BB: 135/95 lbs, DBs: 2x50/35 lbs]
1 mile run
50 chest to bar pullups or 20 bar muscle ups
1 mile run
100 burpees

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

** DELOAD WEEK **

Warm up

6 min AMRAP:
3 inch worms with pushups
5 ring rows / pullups
10 alternating DB hang snatches
10 DB goblet lunges

Endurance

Warm up

3 rounds:
5 no-push-up burpees
5 scap pushups / scap HSPU
10 banded face pulls
10 alternating box step ups
Then, build up your bench press and deadlift weight