CFCody WOD

20 min AMRAP:
1 Power Clean (185/135)(135/95)
1 ring/bar Muscle up
100m Run/Row/Ski/Bike (10/8)
2 Power Cleans
2 Ring/bar Muscle ups
100 m run
3 PC
3 MU
100m run
....continue adding 1 rep for 20mins.

Muscle Up Substitutions
Strict Pull ups
Ring/Bar Dips
Devil Press

PureFit WOD

15 min AMRAP:
1 DB or Med Ball Power Clean
1 Pull up/Ring row/DB rows
100m Run/Row/Ski/Bike (10/8)
2 DB/med ball Power Cleans
2 pull up/ring row/DB row
100 m run
3 DB/Med ball power clean
3 pull up/ring row/DB rows
100m run
....continue adding 1 rep for 15mins.