CFC

PART 1: Deadlift
5x40%, 5x50%, 3x60%, 5x65%, 5x75%, 5x85%

PART 2: "THREE STRIKES"
AMRAP 12:
3 Dumbbell Front Squats (50/35)'s
3 Plate Ground to Overhead (45/25)
3 Box Jump Overs (24"/20")
6 Dumbbell Front Squats (50/35)'s
6 Plate Ground to Overhead (45/25)
6 Box Jump Overs (24"/20")
9 Dumbbell Front Squats (50/35)'s
9 Plate Ground to Overhead (45/25)
9 Box Jump Overs (24"/20")
...
[Continue To Add 3 Reps Each Round]

PureFit

PART 2: "THREE STRIKES"
AMRAP 12:
3 Dumbbell Front Squats
3 Ring Rows
3 Box Step Ups
6 Dumbbell Front Squats
6 Ring Rows
6 Box Step Ups
9 Dumbbell Front Squats
9 Ring Rows
9 Box Step Ups
...
[Continue To Add 3 Reps Each Round]