CFC 7 rounds for time:20/25-calorie or 400m Run– Rest 1:00 between rounds. PureFit 7 rounds for time:20-calorie or 300m Run– Rest 1:00 between rounds. Finisher: 5 Turkish Get-Ups on each arm

Open Gym 5:30am and 5:30pm On a 7:00 clock for reps:10 weighted pull-ups (14/20 lb)20 chest-to-bar pull-ups30 kipping pull-upsMax-reps wall-ball shots (14/20 lb) (9/10 ft)

CFC 5 sets for load:3 cleans2 front squats1 jerk400m Run-Add weighted each set if possible PureFIt 5 sets for load:6 DB cleans5 DB front squats4 DB jerk200m Run-increase DB weight as you can

CFC 4 rounds for time:800-m run75 double-unders PureFit 4 rounds for time:400-m run50 Single-unders 1:00 Accumulated Plank

CFCody Team WOD With a Partner for Time:160 Double Unders/240 single unders160 Ab Mat Sit ups160 Double Unders/240 single unders160 DB Push Press (35s/50s)160 Double Unders/240 single unders400m DB Farmers Carry-Split work as desired-Use 2 DBs