CFCody WOD

Strength: Deadlift
Build to a heavy set of 10

Conditioning
3 Rounds:
10 Strict HSPU
10 DB Hang Power Clean (50s/35s)(35s/20s)
50 Double Unders/75 single unders/8 Calories

-rest 1 min-

3 Rounds:
10 Kipping HSPU
10 Shoulder to Overhead (50s/35s)(35s/20s)
50 Double Unders/75 Double unders/8 Calories

HSPU Subs
3 Wall Walks = 10 HSPU
Inchworm + push up
Ring push ups
Box HSPU

PureFit WOD

Strength: KB Deadlift
10-8-6-4
-Increase weight each set if possible

3 Rounds:
10 Push ups
10 DB Hang Power Cleans
40 Single Unders/10 Slam Balls/ 6 Calories

-rest 1 min-

3 Rounds:
10 weighted sit ups
10 DB Push Press
40 Single unders/10 Slam Balls/6 Calories