Warm up

6 min AMRAP:
5 bootstrap squats
5 pronated snow angels
10 alternating plank extensions
10 alternating lunges with twist

Snatch

Warm up

3 rounds:
5/arm DB windmills
5/arm single arm DB swings
5/arm single DB push presses
3/arm DB snatches
30 high knees

Endurance

Warm up

3 rounds:
10/side single arm KB swings 
5/side single KB thrusters
5/side windmills 

Overhead Press & Push Jerk

Warm up

3 rounds:
6 empty BB kang squats
8 alternating jumping lunges
10 alternating single leg RDL (empty BB)

Back Squat

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, 4 rounds for time:
100 double unders
400m run [both partners together]
"30 cleans 135/95 lbs
OR
60 single KB cleans 24/16 kg"
"20 shoulder to overheads 135/95 lbs
OR

Warm up

6 min AMRAP:
10 banded good mornings
5 snow angels
10 alternating jumping lunges
5 kang squats

Deadlift

Warm up

2 rounds:
5/side lateral banded monster walk steps
5 frog hops
5/leg single leg glute bridges
5 tall power cleans

Clean & Jerk

Warm up

Row/ski 500m/400m or bike 1,000m/800m, then
2 rounds:
8 kipping swings
8/arm single arm KBS
8/arm single KB shoulder to overheads

Endurance

Warm up

3 rounds:
5 inch worms with pushup
10 alternating plank extensions
10 alternating DB snatches

Overhead Press & Push Jerk