Strength Day!!

For Load:
1 Rep Max Back Squat
1 Rep Max Press
1 Rep Max Deadlift

-Spend 10min @ Each lift
-Adjust this to a 3 rep Max if needed

Alternative WOD 
5 sets:
7 DB Squat cleans (25s/35s)
7 DB Push press (25s/35s)
200m Run//row/Ski/Bike (10/12)
14 weighted sit ups
-rest 1 min after each set-

-Choose the alternative WOD if, due to injury, you are unable to participate in the strength WOD. 

PureFit WOD

4-5 sets:
7 DB Squat cleans
7 DB Push press
200m Run//row/Ski/Bike (10/12)
14 weighted sit ups
-rest 1 min after each set-