On a 20:00 clock for total reps: teams of 2 Run Together: one person working at a time on max reps 0:00-5:00: 200-m run Max freestanding shoulder taps 5:00-10:00: 200-m run Max T2B 10:00-15:00: 200-m run pull-ups 15:00-20:00: 200-m run Max deficit push-ups (2/4 in)

CFC 2 rounds for time:100 double-unders50 Russian KB swings (53/70 lb)100-m KB suitcase carry (53/70 lb) Purefit 2 rounds for time:100 single unders15 Ring rows100-m KB suitcase carry 

CFC Pre-workout strengthEMOM 8:3 hang squat cleans– Build in load to heavier than workout load. For time:15-12-9Hang squat cleans (105/155 lb)5-4-3Rope climbs (15/15 ft) PureFit 24-18-9KBSBox step-upsRussian twists

Open gym: 5:15am and 5:30pm WOD Deadlift5-5-5-5-5

CFC Every 3:00 for 10 rounds:10 DB push presses (35/50 lb)8 shuttle runs– Rest the remainder of the interval.– 1 shuttle run is 25 ft out and back.– Use two dumbbells. PureFit Every 3:00 for 10 rounds:10 DB push presses 8 shuttle runs– Rest the remainder of the interval.– 1 shuttle run is 25 ft out […]