CFC 3 rounds for time:15 hang power snatches (65/95 lb)15 chest-to-bar pull-ups PureFit 3 rounds for time:14 alternating DB hang power snatches 14 ring rows

CFC 10 rounds for time:8/10-calorie10 burpees PureFit 5-7 rounds for time:8/10-calorie10 burpees

Team WOD Teams of 2-3: 30 min AMRAP:50/40 calories 50 Wall Balls (20/14) 30 power cleans (115/85)   *Add 20/10 Lbs to the barbell each round. Divide reps up however   

CFCody WOD 7 Rounds:10 SDHP (95/65)10 HSPU HSPU subsDB strict pressBox HSPUInverted push upInchworm + 2 push ups PureFit WOD 5-7 Rounds:10 KB Sumo-deadlift High pulls5 Inchworm + 2 push ups/ DB seated Press

CFCody WOD Strength – Back Squat10-10-7-7-4-4-1-1 7 x 1:00 sets:20 Walking LungesMax reps of DB front Squats (50s/35s)(35s/25s)-rest 1 min- PureFit WOD Strength – Tempo squats (2-1-1)10-8-6-4-2-1-down 2 counts, hold 1, up 1 3 Rounds:10 Goblet Squats:20 sec OH plate hold10 step back lunges:20 sec Hollow hold or plank hold