EMOM 5:5 hang power snatches– Practice cycling at a light load.WOD10 rounds for time:3 hang power snatches (95/135 lb)(65/95 lb)(45/65 lb)30 running step single-unders (scale reps to 20)   PUREFIT8 Rounds for time8 Alternating DB Snatch20 Single Unders or Running Step single Unders FINISHER 3 Rounds :20 Hollow Hold20 Deadbugs15 GHBridges

WOD5 rounds, each for time:450/500-m row20 push press (55/75 lb)(35/45 lb)– Rest as needed between effortsPost-workoutAccumulate:30-50 GHD hip extensions/good mornings with barbell   PUREFIT 5 rounds, each for time:400m row20 push press – Rest as needed between effortsPost-workoutAccumulate:30-50 GHD good-mornings with band

Open gym times 5:15-6:15 a.m. and 5:30-6:30 p.m.WODAMRAP 9:3 thrusters (110/165 lb)(75/115 lb)(35/45 lb)3 ring muscle-ups/3 ring dips3 lateral burpees over the bar

On a 10:00 clock:1 power clean1 hang power clean– Build to a heavy set. WOD8 rounds for time:5 box jumps (24/30 in)(20/24 in)(16/20 in)3 power cleans (125/185 lb)(95/135 lb)(55/75 lb)   PUREFIT 5 Rounds For time:10 Box Step UPs8 DB Cleans6 Calories

“Murph” prep Monday7 rounds of:200m Run5 Pull-Ups7 Push-Up14 Air Squats7 Push-Ups5 Pull-Ups*30:00 time cap PUREFIT5 Rounds200m Run5 Pull-Ups/ring rows7 Push-Up/db floor press14 Air Squats7 Push-Ups5 Pull-Ups*25:00 time cap