** DELOAD WEEK **

Warm up

3 rounds:
2 inch worms with pushups
40 sec of jump rope
6 cal ski
8 ring rows / pullups

Endurance

** DELOAD WEEK **

Warm up

2 rounds:
5/side lateral banded monster walk steps
5 frog hops
5/leg single leg glute bridges
15 sec dead hang

Front Squat

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

Warm up

3 rounds:
6 single DB burpee deadlifts
8 alternating box step ups
10 empty BB bent over row

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, chipper style:
300 double unders
200 hang clean and jerks [BB: 95/65 lbs, DBs: 2x35/25 lbs]
1,000m plate run 25/15 lbs  [together, one plate to share]

Warm up

3 rounds:
10 BB kang squats
10 BB jump squats
5/side windmills w/ KB or DB

Back Squat

In 18 min, find a heavy set of 10 back squats

Conditioning

Warm up

6 min AMRAP:
10 A-frame toe touches
5 yoga pushups
5 burpees

Touch-n-Go Snatches

In 15 min, find a new 6 touch-and-go (TnG) snatches max

Conditioning

Warm up

2 rounds:
200m run
50 ft. lunges with twists
50 ft. duck walk
50 ft. high knees
50 ft. butt kicks
50 ft. burpee broad jumps

Endurance

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

Pressing Strength

Take 15 min to find a push press 1RM