Community WOD (EVF360 & Crossfit)

35 min partner AMRAP:
1,000m/800m row – non-rowing partner holding a handstand against the wall
50 alternating DB squat snatches 50/35 lbs
40 box jumps over 30/24 in
30 single DB OH lunges 50/35 lbs
20 strict handstand pushups
10 bar muscle-ups

Scaling options: lighter dumbbell to achieve full squat on snatch, pike pushups with or without feet on box, 20 Chest-to-bar pullups or banded chest-to-bar pullups

Olympic lifting

Part A
Snatch high pull + Muscle snatch
3x[3+3]
Build up throughout
Part B
3 position snatch
5×1
ATK, BTK, Ground
Part C
Overhead squats
5×2 – Build up to a challenging load
Part D
10 min alternating EMOM:
15/12 cal row
3 snatches AHAP with no fail