CFC AMRAP 25:1,000-m run10 ring muscle-ups10 wall walks20 DB snatches, right (35/50 lb)20 DB snatches, left PureFit AMRAP 15:400m10 jumping pull-ups or gorilla rows5 inch worms10 DB snatches, right 10 DB snatches, left

CFC For time:22-16-10Deadlifts (135/205 lb)Double-dumbbell box step-ups (20/16 in) (35/50 lb) Rest 1:00 9-6-3Power cleans (135/205 lb)Double-dumbbell box step-overs (20/16 in) (35/50 lb) PureFit For time:22-16-10KB Deadlifts Sit-ups Rest 1:00 10-8-6KBSDouble-kettlebell lunges For time:22-16-10Deadlifts (135/205 lb)Double-dumbbell box step-ups (20/20 in) (35/50 lb) 9-6-3Power cleans (135/205 lb)Double-dumbbell box step-overs (20/20 in) (35/50 lb)

Open gym: 5:15am and 5:30pm 5 rounds for time:500-m row400-m run– Rest 3:00 between rounds.

CFC Pre-workoutEMOM x 53 touch and go snatches On a 10:00 clock:250 double-unders50 chest-to-bar pull-upsMax-reps thrusters (105/155 lb) PureFit On the 3:00: 4-5 rds50 single-unders 10 ring rows 1 shuttle run (up and back the long way) Max-reps DB thrusters  Rest 1:00 between rds

CFC AMRAP 12:2 wall-ball shots (9/10 ft) (14/20 lb)2 box jump-overs (20/24 in)2 burpees– After every round add 2 reps to each movement. PureFit AMRAP 12:2 wall-ball shots 2 box step-ups2 up-downs or burpees– After every round add 2 reps to each movement.