CFC

For load:
1-1-1-1-1
Clean and jerk

For time:
9-7-5:
Muscle-ups
Squat snatches (95/135 lb)

*This is a benchmark wod. If you want to score your time do the WOD before the Clean and Jerks.

PureFit

For time:
18-14-10:
Ring Rows
DB Alternating Snatches

Finisher:

3:00 accumulated plank