Warm up

400m run
then, 2 rounds of:
10 alternating single DB power cleans
10 ring rows
10 pushups
10 DB goblet squats

Endurance

Warm up

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

Paused overhead squat

Warm up

2 min on a machine or 400m run, then:
3 rounds:
5 per arm thoracic rotations in squat
5 hang clean & jerks with an empty barbell
5 pause front squats with an empty barbell

Warm up

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

Incline DB bench press

5x10 with one side of the bench on a 45 lbs plate

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, one partner working at a time (Except the run and burpees):
Buy-in: 800m run (together)
Then:
100 wall ball lunges 20/14 lbs

Warm up

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

Snatch

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 single DB power cleans
5 scap pullups
5 cal row
5 hanging knee raises

Endurance

Warm up

3 rounds:
20 band pullaparts
5 inch worms
10 bent over plate Y raises
5 no pushup burpees

Overhead Squats

5x3, building to a heavy but technically sound set

Warm up

2 rounds:
20 banded face pulls
20 A-frame toe-touches
10 cal row
5 broad jumps
5 per arm KB push jerks

Clean & Jerks