WODPre-workout strengthOn a 10:00 clock:Work up to a moderate set of 5 power cleans– Focus on cycle speed, not weight.For time:30 power cleans (105/155 lb)(75/105 lb)(35/45 lb)800-m run30 power cleans PUREFIT15:00 AMRAP12 Power Cleans200m12 Hang Power cleans200m

Open gym times 5:00 am – 6:00 am and 5:30 pm – 6:30 pmWODFor time:300 calories on any machineor5,000-m run

WODFor load:Back squat5-5-3-3-1-1-1Then;4 rounds of;10 GHD hamstring curls or banded hamstring curls15 plate or medicine ball overhead sit-ups PUREFITBuy In: 600M4 Rounds9 Goblet Squats12 weighted OH situps15 banded hamstring curlsBuy Out: 600M

WOD – Murph Prep Monday25:00 AMRAP of;200m run/row/ski or bike 10/12 cals1 round of; :15 push ups, :15 rest :15 pull ups, :15 rest :15 squats, :15 rest PUREFIT18:00 AMRAP200M1 Round of: :20 pushups, :20 rest:20 ringrows/pullups, :20 rest:20 squats, :20 rest

CFCody Team WOD Teams of 23 Rounds:400m DB Farmers Carry 25 T2B/GHD sit ups/V-ups25 Dbl DB russian KB swings (35s/50s) -Farmers Carry together, switch weights as needed-Teammate 1 completes t2b, teammate 2 completes Swings then switch.