CFCody WOD

Strength - Back Squat
1 Rep Max

15min AMRAP:
40/30 Calorie Row/Ski/400m Run/Bike (30/24)
20 Thrusters (75/55)
10 Bar Muscle ups

BMU subs
Jumping Muscle ups
Strict Pull ups
Burpee Pull ups

PureFit WOD

15min AMRAP:
30 Calorie Row/Ski/300m Run
20 DB Thursters
10 DB renegade rows

Finisher
3 Rounds:
8 weighted lunges (each leg)
:30sec hollow hold or plank hold