Strength
Front Squat
Heavy Single

WOD
Open WOD 22.3
For Time:
21 Pull-Ups
42 Double Unders
21 Thrusters (95/65)
18 Chest to Bar Pull-Ups/Pull-Ups
36 Double Unders
18 Thrusters (115/75)
15 Bar Muscle-Ups/Burpee Pull-Ups
30 Double Unders
15 Thrusters (135/95)

*Time Cap: 12 Minutes

PUREFIT

Strength: 5X5 front squat/goblet squat, building every set

WOD
18 pullups/ringrows
42 Singles
18 Thrusters
15 Pullups/ringrows
36 singles
15 Thrusters
12 Pullups/ringrows
30 Singles
12 Thrusters
9 Pullups/Ringrows
24 Singles
9 Thrusters