On a 10:00 clock:Build to a heavy 3-rep power clean– Perform touch-and-go reps.– Rest 1:00-2:00 between lifts.WODAs many rounds and reps as possible in 8 minutes of:2-4-6-8-10 etc.Power cleans (95/135 lb)Box jump-overs (20/24 in)– Step down from the box. PUREFIT 15 Min AMRAP:2-4-6-8-10…..DB/Medball Power CleansStep UPsCalories

StrengthFor load:3-3-3-3-3DeadliftWOD21-15-9 reps for time of:Toes-to-barsBurpeesWall-ball shots (14/20 lb) (9/10 ft) PUREFIT STRENGTH5-5-5-5-5 Deadlift WOD21-15-9Knees 2 Elbows/Weighted SitupsBurpeesWallball

WOD10 x 1:00 rounds:5 back squats (60-70% of max)Max-reps ring dips (box dips)– Rest 1:00 between rounds.– Score is total ring dips.

WOD“Nancy”5 rounds for time:400-m run15 overhead squats (65/95 lb)(55/75)(35/45)   PUREFITNancy-ish400m Run15 OHS with band/goblet squats

WODEvery 5:00 for 5 rounds:50 double-unders (75 single-unders)10 kipping pull-ups 10 push jerks (105/155 lb)(65/95)(35/45)Alternating double-dumbbell front-rack lunges (50 ft) (35/50 lb)(20/35 lb)– Rest with the remaining time in the intervals. PUREFIT Every 4:00 for 5 Rounds50 Singles10 Pullups/Ringrows10 DB Push Jerks1 Length walking lunges-rest with the remaining time in the interval-