CFCody WOD StrengthDeadlift5-5-5-5-5-Lift every 2min- 12 min AMRAP:100m Single DB suitcase Carry (50/70)7 Single DB Push Jerk (right arm)7 Single DB Push Jerk (left arm) PureFit WOD StrengthKB Deadlifts5-5-5-5-5-Build in weight as you can 12 min AMRAP:100m Single DB suitcase carry7 Single DB Push Jerk (right arm)7 Single DB Push Jerk (left arm)

CFCody WOD 21-18-15-12-9Knees 2 ElbowsFront Squat (75/115) Post WODAccumulate a 2minSupport hold on the rings PureFit WOD 21-18-15-12-9Med ball sit upsGoblet SquatCalories

For time with a partner:100-cal row50 synchronized sit-ups100 KB swings (35/53 lb)50 synchronized sit-ups100-cal row– While one partner is swinging the kettlebell, the other is hanging from the pull-up bar.

CFC AMRAP 25:1,000-m run10 ring muscle-ups10 wall walks20 DB snatches, right (35/50 lb)20 DB snatches, left PureFit AMRAP 15:400m10 jumping pull-ups or gorilla rows5 inch worms10 DB snatches, right 10 DB snatches, left

CFC For time:22-16-10Deadlifts (135/205 lb)Double-dumbbell box step-ups (20/16 in) (35/50 lb) Rest 1:00 9-6-3Power cleans (135/205 lb)Double-dumbbell box step-overs (20/16 in) (35/50 lb) PureFit For time:22-16-10KB Deadlifts Sit-ups Rest 1:00 10-8-6KBSDouble-kettlebell lunges For time:22-16-10Deadlifts (135/205 lb)Double-dumbbell box step-ups (20/20 in) (35/50 lb) 9-6-3Power cleans (135/205 lb)Double-dumbbell box step-overs (20/20 in) (35/50 lb)