CFCody WOD

Part 1 - Overhead Squats
Build to a Heavy set of 10

Part 2
2-2-2-3 min AMRAP:
2 Muscle ups
12/9 Calories
Max OverHead Squats (95/65)
-1 min rest between AMRAPs-

*Goal is to complete muscle ups & calories in under 1:30, should have @ least :30sec of OHS
Muscle up Subs
-6 Chest 2 Bar pull ups
-5 Kipping pull ups
-4 Strict pull ups

PureFit WOD

3-3-3-3 min AMRAP:
4 Ring Rows/Pull ups
10 Calories
Max banded OHS/Goblet Squats
-1 min rest between AMRAPs-