CFCody

Strength - Deadlift

Warm-Up: 5 @40%: 3@50%: 3@60%

Work sets: 5@75%: 3@85%: 1@95%

Conditioning

AMRAP 13:

3 dip/10 push-ups
30 Double Unders
3 Dumbbell Snatches (50/35)

3 dip/10 push-ups
30 Double Unders
6 Dumbbell Snatches (50/35)

3 dip/10 push-ups
30 Double Unders
9 Dumbbell Snatches (50/35)
...
[Add 3 Dumbbell Reps Per Round]

PureFit

AMRAP 13:

3 dip/10 push-ups
30 Double Unders
3 DB Snatches

3 dip/10 push-ups
30 Single Unders
6 DB Snatches

3 dip/10 push-ups
30 Single Unders
9 DB Snatches
...
[Add 3 Dumbbell Reps Per Round]