CFCody WOD

30min AMRAP:
200m Run
1 Round of Nate

Nate =
2 Ring/Bar Muscle up
4 HSPU
8 KBS (70/53)(53/35)

Muscle ups subs
Burpee pull ups
2 strict pull ups + 2 dips

HSPU subs
DB Push Press
Push ups
Box Elevated HSPU

PureFit WOD

20min AMRAP:
200m Run/Row
1 Round of:
2 pull ups/ring rows/DB rows
4 DB push press
8 KBS