Warm up

Row 400m/300m
then, 2 rounds of:
10 alternating single leg glute bridges
10 sumo stance squats
10 sumo stand BB good mornings

Box squats

8x1 building to a heavy rep
Each heavy rep must be spotted by 2 other athletes (one on each side)

Gymnastics skills

Warm up

3 rounds:
30 sec cardio of choice
5 inch worms with pushups
10 single DB front raises (one hand on each bell)
10 per side single arm KBS

Sumo Deadlift

Warm up

400m run, then 2 rounds of:
10 air squats
10 band pullaparts
10 band passthroughs
5 per side bottom up KB half kneeling presses
5 ring rows

Gymnastics benchmark

Level 1: 4 min AMRAP ring rows
Level 2: 4 min AMRAP pullups
Level 3: 4 min AMRAP chest to bar pullups
Level 4: 15 ring muscle ups for time
Level 5 (Rx): 30 ring muscle up for time

Time cap for level 4 & 5: 5 min

Endurance

Warm up

400m run, then,
3 rounds, adding small weight increments between rounds:
3 power position power snatches
3 hang power snatches
3 power snatches
3 squat snatches

Snatch

Part A (5 min)
Snatch balance - 3x3
Stay light and be fast ans snappy - see points of performance in notes

Part B (7 min)
Hang squat snatches from below the knee - 3x3

Warm up

2 min cardio of choice or 400m run, then, 3 rounds of:
10 walking lunges
20 sec dead hang
5 muscle cleans
5 front squats

Clean Complex

Part A
Every 2 min, for 3 rounds:
5 front squats at 105% of your complex max load from week 1
Alternatively, use 84% of your estimated 1RM front squat

-- 2 min transition

Part B
Every 2 min, for 5 rounds:
1 power clean + 1 hang power clean + 1 front squat + 2 hang squat cleans

Warm up

3 rounds:
100m row
5 inch worms with pushup
10 alternating plank extensions
5 barbell push presses

Presses & Split Jerks

Part A
Behind the neck snatch grip shoulder press - 3x3
Part B
Split jerk -  5x3 at 75%-80% of C&J 1RM

Conditioning

EMOM until 45 thrusters are completed, 3 rounds cap:
18 toes to bars
50 double unders
Max double KB thrusters 24/16 kg
Rest

EVF360

Part A

Community WOD (EVF360 & Crossfit)

For max distance row, 30 min AMRAP:
1,500m/1,200m row
30 power clean 155/105 lbs or 90 double DB power clean 50/35 lbs
15 synchro burpees
1,500m/1,200m row
20 power clean 185/125 lbs or 60 double DB power clean 50/35 lbs
15 synchro burpees
1,500m/1,200m row
10 power clean 205/140 lbs or 30 double DB power clean 50/35 lbs
15 synchro burpees
Max distance row in the remaining time

ROW360

Part A

Warm up

Row 400m/300m
then, 2 rounds of:
10 alternating single leg glute bridges
10 sumo stance squats
10 sumo stand BB good mornings

Box squats

5x3 building to a heavy set
The box should be for a squat at around parallel.

Gymnastics skills

Warm up

3 rounds:
30 sec cardio of choice
5 inch worms with pushups
10 single DB front raises (one hand on each bell)
10 per side single arm KBS

Sumo Deadlift

5x3, building to a challenging set for the day
-- after each set of deadlift, perform a set of 10 plyo skip jumps (5 per leg) for explosiveness

Conditioning 

Warm up

400m run, then 2 rounds of:
5 per side bottom up KB half kneeling presses
5 ring rows
10 alternating single DB clean and jerks
5 single DB bent over rows per side

Endurance

Every 6 min, for 5 rounds, complete for time:
500m run (1 lap around the block)
5 ring muscle ups
10 clean and jerks 115/80 lbs or 15 double DB clean and jerks 50/35 lbs 
5 ring muscle ups
-- rest the remainder of the interval