WODAMRAP 15:3-6-9-12.. etc.Pull-upsBar-facing burpeesPush jerks (85/115 lb)(65/95 lb)(35/45 lb) PUREFITAMRAP 18:3-6-9-12…Pullups/ring rowsBurpees/up downsDB push Jerkcals

WODEvery 2:00 for 10 rounds for load:10 box jumps (20/24 in)3 hang squat cleans (athlete chooses weight, same weight for all sets, mod to heavy but unbroken)– Step down from the box. PUREFIT 15 MIN AMRAP10 Step Ups8 DB Hang Cleans10 Dead Bugs8 Shuttles (widths) or 8 cals

Open gym times; 5:30 a.m. – 6:30 a.m. & 5:30 p.m. – 6:30 p.m.WOD7-6-5-4-3-2-1 reps for time of:Bar muscle-ups OR Jumping Bar muscle-ups OR foot assisted pull-ups + dips– Row 150 m after each round.

WODPre-workoutEMOM 5::15 single-under or double-under or triple-under practice3 x AMRAP 4:3 rounds:15 KB swings (35/50 lb)(25/35 lb)30 double-undersThen…Max-reps walking lunges– Rest 1:00 between AMRAPs. PUREFIT 4 Rounds15 KBS30 Single Unders20 Walking Lunges2 Waiters Carry (Lengths)-1 min rest between rounds-

WODFor load: (15:00)3-3-3-3-3Front squatThen3 rounds for time:400-m run21 sumo deadlift high pulls (65/95 lb)(35/45 lb)