Strength/Skill

Power Clean
3-3-3-3-3

-Lift every 2-3min. Add weight as mechanics allow. Work up to 3RM

4-5 Rounds:
5 hang power clean (105/155)(85/135)(55/75)
5 Front Squat
8 burpees over the bar
100ft farmers carry (35s/50s)

PureFit WOD

24 min EMOM
Min 0-3
8- 10 DB weighted step ups (1 or 2 DB)

Min 4-8
3-4 50ft shuttle runs

Min 9-14
2-4 strict pull ups/6-8 ring rows

Min 15-19
:45sec Farmers Carry (heavy)

Min 20-24
8-10 KBS (heavy)