CFC PART 1: DeadLiftsWarm-Up: 5×40% 5×50% 3×60% Work Sets: 5×75% 3×85% 1+95% PART 2: “ENCORE”For Time:21-15-9:Overhead Squats (135/95)Chest to Bar Pull-ups (DB Rows if hands are beat-up)PureFit PART 1: KB DeadliftOn the 1:00 x 7 Rounds:5 KB Deadlift Part 2 21-15-9 KB Goblet Squat Ring Rows

5:30am Class 5: 30pm Open Gym 5 Rounds For Time:9 Double Dumbbell Push Jerks12 Double Dumbbell Hang Power Cleans15 Double Dumbbell Deadlifts45 Double Unders Rest 1 Minute Between Rounds

CFC AMRAP 20:2 Rounds of “Nate”200 Meter Run 1 Round of “Nate” =2 Ring Muscle Ups or 7 Pull-Ups or 10 Ring Rows4 Handstand Push Ups8 Kettlebell Swings (70/53) PureFit AMRAP 20:2 rds of:2 Ring Rows 4 Push Ups8 Kettlebell Swings 200 Meter Run

CFC For Time50-40-30-20-10:Front Rack Reverse Lunges (45/35)AbMat Sit-upsCalories PureFit: For Time30-25-20-15-10:Front Rack Reverse Lunges (45/35)AbMat Sit-upsCalorie Row

Team WOD Teams of 3: Congo line style5 rounds:15/12 Calories12 Box Jumps9 Russian KBS (70/55)(55/35)6 shuttle sprints or 200m run *each teammate will complete 5 rounds, following each other.