WOD5 rounds for time:440-m row10 box jumps (24/30 in)(20/24 in)10 deadlifts (185/275 lb)(95/135 lb)10 wall-ball shots (14/20 lb)(10/14 lb)– 25:00 time cap. PUREFIT4 Rounds for Time400M Row/Run/Ski10 Step Ups10 Suitcase Deadlifts10 Wallball-20 min time cap

WODFor time:21-15-9Handstand push-ups (scale; reps, pike push-ups, db shoulder press)Hang squat cleans (75/115 lb)(65/95 lb)(35/45 lb) Pre-workoutEMOM 6:2 hang squat cleans– Build to a heavy set of 2 PUREFIT15 Min AMRAP10 DB Press10 DB/Medball Hang squat cleans200 M

WOD7 rounds for time:200-m run10 DB box step-overs (20/35 lb) (20/24 in)– Use two dumbbells. Post-workoutAccumulate:25 strict pull-ups– Advanced athletes add load.

WODFor time:27-21-15Knees-to-elbowsHand-release push-upsRussian KB swings (55/70 lb)(35/55 lb) Post Workout1 Set:200 ft Single-Arm Overhead KB Carry-Use your Workout Weight-Switch Arms As Needed PUREFITWODFor time:27-21-15Knees-to-elbows/situpsPush-upsRussian KB swings Post Workout1 Set:200 ft Single-Arm Overhead KBSwitch Arms As Needed

WODFor time:30 sumo deadlift high pulls (55/75 lb)(35/45 lb)1:00 plank hold30 lateral burpees over the barbell1:00 plank hold30 sumo deadlift high pulls1:00 plank hold30 lateral burpees over the barbell– Plank hold time is accumulated. Post-workout:Accumulate:30 GHD back extensions PUREFIT For time:30 KB sumo deadlift high pulls 1:00 plank hold20 burpees1:00 plank hold30 sumo deadlift high […]