Warm up

2 min cardio, then 3 rounds of:
10 90/90 mobility moves
5 per side thoracic cage extensions
10 alternating jumping lunges
5 empty bar front squats

Clean & Jerks

Warm up

3 rounds of:
1 min cardio
5 strict hanging leg raises 
5 inch worms + scap pushups
5 per side single KB suitcase deadlifts

Deadlift

Warm up

2 rounds of:
1 min cardio of choice
5 high hang muscle snatches
5 behind the neck snatch grip push presses
5 overhead squats
5 snatch balances

Squat snatches

Community WOD (EVF360 & Crossfit)

In teams of 2, for time:
3 rounds of:
30/24 cal row
30 double DB box steps over 24/20 in, 50/35 lbs
-- then 3 rounds of:
40/32 cal row
20 pullups
200m run [together]

Warm up

400m run, then 3 rounds of:
30 sec active hang 
4 strict hanging leg raises 
4 inch worms + scap pushups
4 per side single KB suitcase deadlifts

Deadlift

Warm up

Choose your cardio:
400m run / 500m row or ski
Then, 3 sets of:
20 sec dead hang
10 alternating cossack squats
10 DB z-presses (light)
5 muscle cleans

Warm up

2 rounds of:
200m row
10 air squats
5 hanging knee raises
10 empty barbell / light DB thrusters
5 inch worms

Endurance

Warm up

One time through:
2 min cardio machine
10 alternating box step ups
5 per side thoracic cage extensions
10 90/90 mobility moves
1 min cardio machine
5 Davinci plate raises
30 sec dead hang

Warm up

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

Murph

Warm up

2 rounds of:
1 min cardio of choice
5 high hang muscle snatches
5 behind the neck snatch grip push presses
5 overhead squats
5 snatch balances

Squat snatches