Warm up

Start with 500m row, then 3 rounds of:
5 kip swings / knee raises / toes to bars
5 cleans (build up)
10 lunges

Endurance

Warm up

500m row, then 2 rounds:
5 inch worms with pushups
5 supermen
5 world's greatest stretch
5 snatch high pulls
5 BTN push presses
5 tempo overhead squats

Overhead Squat

Warm up

2 min of ski, bike or row, then 3 round of:
10 banded pullaparts
10 bent over straight arm plate Y-raises
10 alternating cossack squats
Then, 1 min of ski, bike or row
Then barbell warm up

Warm up

2 min cardio machine of choice, then 2 rounds of:
10 alternating KB single leg RDL
5 per arm single KB Z-presses
10 alternating box steps up
5 strict toes to bars

Deadlift

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, one partner working at a time, splitting as desired:
100/80 cal row
80 single DB clean & jerks 50/35 lbs
40 single DB goblet squats 50/35 lbs
20 burpees over DB

Warm up

3 rounds of:
5 cal ski/row
20 sec dead hang
10 KB goblet hold good mornings
5 empty barbell tempo front squats

Tempo Front Squat

Warm up

6 min AMRAP:
20 jumping jacks
10 band pullaparts
10 band passthroughs
5 per side bottom up KB half kneeling presses
5 per side KB push presses

Push Press

Warm up

Start with 500m row, then 3 rounds of:
5 ring rows
5 clean and jerks (light)
5 KBS

Endurance

Warm up

500m row, then 2 rounds:
5 inch worms with pushups
5 supermen
5 world's greatest stretch
5 snatch high pulls
5 BTN push presses
5 tempo overhead squats

Overhead Squat

Warm up

2 min of ski, bike or row, then 3 round of:
10 banded pullaparts
10 bent over straight arm plate Y-raises
10 alternating cossack squats
Then, 1 min of ski, bike or row
Then barbell warm up