Warm up

3 rounds:
5 pullups / ring rows
10 banded good mornings
5 behind the neck push presses
5 snatch high pulls

Snatches from above the knee
3x3 at 70% across

Warm up

3 rounds:
12 alternating cossack squats (6/leg - hold the rig if necessary)
8 alternating high box step ups
6 banded good mornings
20 sec dead hang

Front Squats

Warm up

Row 400m/300m
then, 2 rounds of:
10 alternating single DB power cleans
20 jumping jacks
10 American KBS

Endurance

Warm up

3 rounds (7 min max)
10 band pullaparts
10 band passthroughs
10 wall facing squats
5 bent over plate Y raises

Overhead Squats

5x4, building up to a challenging set for the day

Warm up

6 min AMRAP:
20 band pullaparts
10 groiners
5 hang clusters

Hang clean & jerks from above the knee

3x3 at 70% across
Drop and reset between reps

Warm up

6 min AMRAP:
2 inch worms with pushups
5 KB sumo DL high pulls
10/8 cal ski or row

Single DB bench presses
3x8 per side

Banded deadlifts

4x5 at 60%

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, one partner working at a time, splitting as desired:
Buy-in: 1,000m/800m row
then, 10 rounds of:
20 wall balls 20/14 lbs
10 DB box steps over 50/35 lbs, 24/20 in

Warm up

3 rounds:
10 A-frame toe touches
5 PVC cuban presses
5 empty barbell hang power snatches

Snatches from 12" blocks
3x3 at 60% across
Drop and reset between reps

Warm up

3 rounds:
12 alternating single leg glute bridges
6 power position muscle cleans (empty BB)
6 front squats (empty BB)
30 sec dead hang

Front Squats

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

Skills & Pulling Strength