CFCody WOD

Diane on the Run
21-15-9
Deadlifts (155/225)
Hanstand push ups
-400m Run after each round

HSPU progression
15-12-9 HSPU
Box inverted push ups
strict press
push ups

PureFit WOD

3-4 rounds:
12 cyclist squats
9 DB snatch
6 push ups
400m run/row/ski/bike 20