Warm up

6 min AMRAP
10 alternating groiners
10 squat jumps
5/leg lateral leg swings
5 glute bridges

Back Squat

Warm up

3 rounds
5/side thoracic extensions in squat
5 Cuban presses with 2.5/5 lbs plates in each hand
5 strict toes to bars / hanging knee raises

Upper Body Strength

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, one partner working at a time, split as desired:
70/56 cal row
60 wall balls 20/14 lbs, 10/9 ft.
50 burpees
40 med ball box step overs 20/14 lbs, 24/20 in
400m run

Warm up

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

Deadlift

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 (Benchmark retest)

Warm up

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

Overhead Press & Push Jerk

Warm up

2 rounds:
4 high box step ups
6 no-pushup burpees
8 alternating bird dogs
10 gorilla jump squats

Back Squat

Warm up

6 min AMRAP:
5/side thoracic extensions
10 alternating plank shoulder taps
15 alternating single DB renegade rows

Inclined Bench Presses

Community WOD (EVF360 & Crossfit)

In teams of 2, for time. This WOd contains 6 blocks, each team must complete the 2 rounds in each block before moving on to the next block. Each block adds an additional movement to the previous block.