CFC Strength x 10 min. Work to a heavy 3 rep DL (not a max 3 rep) WOD AMRAP x 10 200m Run 7 Burpee over the bar 3 DL (275/155)(205/115) PureFit AMRAP x 10 200m Run/Row/Ski 7 Burpee or Up-Downs 3 KB DL MWOD PreWOD: 10 eagles + 10 scorpions + 20 supermans + 20 good-mornings PostWOD:  Monkey Bar of Death:  set up barbell about mid thigh on squat rack. Put one leg over bar, resting leg on bar into high hip area, near insertion of hamstring.  When you find tender tissue, straighten your leg. As you bend leg shift weight side to side. 90 sec per leg