CFC Pre-workoutEMOM 8:1 snatch pull1 power snatch1 overhead squat1 squat snatch WOD For time:2 rounds of:10 snatches (125/175 lb)12 bar-facing burpees Straight into… 2 rounds of:10 snatches, (75/115 lb)12 bar-facing burpees PureFit For time:50 single-unders20 sit-ups10 burpees40 single-unders15 sit-ups10 burpees30 single-unders10 sit-ups10 burpees

CFC 5 rounds for time:400-m run30 lateral KB jump-overs20 double-KB walking lunges (26/35 lb)100-m double-KB farmers carry (26/35 lb) PureFit 5 rounds for time:200-m run20 lateral KB jump-overs/ side to side hops10 double-KB walking lunges (26/35 lb)100-m double-KB farmers carry (26/35 lb)

Open Gym: 5:15am and 5:30 pm Optional WOD 4 rounds for time:15 strict handstand push-ups15 strict ring dips800/1,000-m row

CFC On a 10:00 clock:Build to a heavy 3-rep push jerk AMRAP 10:5 shoulder-to-overheads (75/115 lb)10 deadlifts15 box jumps (20/24 in)– Step down from the box. PureFit For time:3 rounds of:10 plate ground to overhead10 box step ups or jumps Straight into…  3 rounds of:10 kbs10 box step ups or jumps    

CFC EMOM 16:Min. 1 | 8-10 chest-to-bar pull-upsMin. 2 | 5 front squats (165/245 lb) PureFit EMOM 15:Min. 1 | :30 dumbbell hang power cleans Min. 2 | :30 dumbbell front squatsMin. 3 | :30 double dumbbell overhead carry