Warm up

3 rounds
5/side thoracic extensions
5 Cuban presses with 2.5/5 lbs plates in each hand
5 ring rows
5 cal ski

Upper Body Strength

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, splitting as desired:
40 handstand pushups
50/40 cal row
40 burpees over bar / DBs
60 back squats [BB: 115/80 lbs, 2 DBs: 50/35 lbs]
40 handstand pushups

Warm up

2 rounds:
250m row
10 jumping good mornings
20 forward-backward bunny hops
20 lateral bunny hops

Deadlift

Warm up

2 rounds:
5 fire hydrants per side
5 high box step ups per side
5 cal ski erg
5 inch worms with push-up

Clean

Warm up

3 rounds:
50 jumping jacks
5 yoga pushups
10 kip swings

Endurance

Warm up

3 rounds:
5 inch worms with pushup
10 alternating plank extensions
10 barbell push presses

Overhead Press & Push Jerk

Warm up

3 rounds
5/side thoracic extensions
5 Cuban presses with 2.5/5 lbs plates in each hand
5 ring rows
5 cal ski

Upper Body Strength

Community WOD (EVF360 & Crossfit)

For time, teams of 2, one partner working at a time:
1 mile run
30 hang power cleans [BB: 95/65 lbs - DBs: 2x40/25 lbs]
40 wall balls 20/14 lbs

Warm up

4 rounds:
10 cossack squats
10 no pushup burpees
10 alternating single KB single leg RDL

Deadlift