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

Warm up

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

Tempo bench press (33X1)

5x5 at 50-60%

Banded deadlifts

4x5 at 65%

Community WOD (EVF360 & Crossfit)

In teams of 2, for max reps, one partner working at a time, "fight gone bad" style, 1 min per station, for 4 rounds at each station:
Push presses [BB: 75/55 lbs, DBs: 2x 35/20 lbs]
Chest to bar pullups

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