Teams of 2: For time: 2 rds400-m run15 box jump-overs (24/30 in)30 pull-ups400-m run30 pull-ups15 box jump-overs (24/30 in)400-m run rounds *Run together and complete reps however you want.

CFC 10 rounds for time:3 power cleans (115/165 lb)15 wall-ball shots (14/20 lb) (9/10 ft) PureFit 5-7 rounds: 5 DB power cleans10 wall-ball shots 15 Sit-Ups

CFC Every 3:00 for 7 sets:1:00 to complete:1 shuttle run (10 ft)1 shuttle run (20 ft)1 shuttle run (30 ft)Max-reps burpees– Rest the remaining 2:00. PureFit Every 3:00 for 7 sets:1:00 to complete:1 shuttle run (10 ft)1 shuttle run (20 ft)1 shuttle run (30 ft)Max-reps Ball Slams– Rest the remaining 2:00.

Open Gym: 5:15am and 5:30pm WOD For load:Bench press3-2-2-1-1-1

CFC EMOM 8:2 heavy snatch balances AMRAP 7:5 overhead walking lunges (75/115 lb)7 KB swings (53/70 lb)7/9-cals PureFit AMRAP 12:5 RT arm Single DB overhead walking lunges + 5 Lft arm Single DB overhead walking lunges                      7 KB swings 9 Updowns or Burpees