WOD For time:12 squat clean thrusters (75/115 lb)(55/75 lb)400-m run9 squat clean thrusters400-m run6 squat clean thrusters400-m run PUREFIT For Time:12 squat clean thrusters with DB or medball12 Shoulder Taps400M run/row/ski12 squat clean thrusters12 shoulder taps400M run/row/ski12 squat cleans thrusters12 shoulder taps400M

WOD For load:3-3-3-3-3Front squat5 sets for total time:500-m row– Rest 3:00 between sets. PUREFIT Strength5-5-5-5-5DB/Goblet Squat 4 sets for total time:500m row-rest 2:00 between sets

Rest Day, Open gym times 5:30-6:30 a.m. & 5:30-6:30 p.m. WOD AMRAP 9:9 burpees to a target (12 in)10 alternating single-leg squats/step-back lunges

WOD For reps:3:00 of pull-ups/ring rows3:00 of push-ups/hand-elevated push-ups3:00 of sit-ups3:00 of air squats PUREFIT For Reps:2:00 Pullups/ringrows2:00 Situps2:00 Pushups2:00 Air Squats2:00 Plank

WOD For Time:60/75-cal row 21 push jerks (95/135 lb)(65/95 lb)(35/45 lb)60/75-cal row 15 push jerks (125/185 lb)(75/115 lb)(35/45 lb)60/75-cal row9 push jerks (155/225 lb)(95/135 lb)(55/65 lb) *Build to heaviest load in the warm-up to assess how heavy you want to go PUREFIT For Time:40 Calories Row/Ski/Bike21 DB Push Press/Jerks21 Leg Ups to 90 degrees(holding onto […]