CFCody WOD

12min AMRAP:
6 Shuttle sprints
12 C2B pull ups/pull ups/ring rows
24 Dbl DB step ups (20/24)(35s/50s)
-Shuttle = 25ft down & back

Finisher
3 rounds:
10 GHD hip extensions/empty barbell good mornings
10 Banded pull aparts

PureFit WOD

12 min ARMAP:
4 shuttles
8 Pull ups/ring rows
16 single DB step ups

Finisher
3 sets:
10 Banded good mornings
10 Banded pull aparts