CFC 3 rounds for time:400-m run21 knees-to-elbows12 double-DB hang squat cleans (35/50 lb) PureFit 3 rounds for time:400-m 21 Sit-Ups12 double-DB hang squat cleans

Open Gym 5:15am and 5:30pm Optional WOD Shoulder press2-2-2-2-2-2-2-2-2-2– Perform a new set every 2:00.

CFC Every 4:00 for 5 rounds:400/500-m row or Ski, 400 Run, 24/20 Bike– Rest the remaining time in the interval.– Score is slowest interval. PureFit Every 4:00 for 5 rounds:300/400-m row or Ski, 300 Run, 20/15 Bike– Rest the remaining time in the interval.– Score is slowest interval.

CFC For time:45 deadlifts (155/225 lb)45 handstand push-ups MOVEMENT SUBSTITUTIONS MOVEMENT SUBSTITUTION Deadlift Load, sumo deadlift, kettlebell deadlift Handstand push-up Reps, pike push-ups, dumbbell shoulder press PureFit 4 rds 200m Row10 KB deadlifts 10 push-ups

CFCody Team WOD Teams of 2: 25min AMRAP: 20 Thrusters (135/95)(95/65)30 partner med ball sit ups400m Run/row/ski/Bike (12/10) – Together   *Run together. Divide all other reps however, one person working at a time.