Warm up

3 rounds:
20 sec row sprint
10 empty BB thrusters
10 spiderman steps

Front Squat

Warm up

2 rounds
5/side thoracic extensions
5 Cuban presses with 2.5/5 lbs plates in each hand
5 inch worms with pushups

Overhead pressing

Warm up

2 rounds:
250m row
8/arm KB suitcase deadlifts
8 KB goblet hold sumo-stance good mornings
10/leg single leg glute bridges

Tempo Deadlifts

Community WOD (EVF360 & Crossfit)

In teams of 2, for time:
50 Deadlifts [BB: 135/95 lbs, KBs: 2x24/16 kg]
20 Syncro Burpees
20 Shoulder-to-overhead [BB: 135/95 lbs, KBs: 2x24/16 kg]
60 Front squats  [BB: 115/80 lbs, KBs: 2x24/16 kg]

Warm up

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

Back Squat

Warm up

20 band pull apart palms down
20 band pull apart palms up
Then, 6 min alternating EMOM:
10 plate ground to overhead
12/10 cal row

Touch-n-Go Snatches

Warm up

3 rounds
10 single KB suitcase deadlifts per side
10 single KB push presses per side
10 Kettlebell Swings

Endurance

Warm up

3 rounds:
15 Glute bridges
10 Spiderman steps
10 alternating box step ups

Front Squat

Warm up

2 rounds:
10 shoulder external rotations at 90 degrees with plate
5 yoga pushups
5/arm banded biceps curls
5 kicks to handstand