WOD5 x 4:00 rounds:30 Russian KB swings (35/55 lb)(25/35)Max-cal row– Rest 1:00 between rounds.– Score is total calories. PUREFIT4 x 4:00 rounds:30 Russian KBSMax calorie Row-rest 1:00 between rounds

WOD3 rounds for time:15 push presses (95/135 lb)15 toes-to-bars Chad 1000x prep(150) 20″ box step ups (35/45)(20/30)(or no weight)   PUREFIT 4 Rounds for time:12 Box Strict Press10 Knees to Elbows/Situps4 Shuttle Lengths:30 Plank Finisher: Chad 1000x prep

Open gym 5:30 a.m. – 6:30 a.m. & 5:30 p.m. – 6:30 p.m.WOD21-15-9 reps for time:Hang power snatches (65/95 lb)(45/65)(35/45)Overhead squatsPost-workout:EMOM 8:2 hang power snatches– Build in load as mechanics allow.

WOD2 rounds for time:800-m run60 double-unders40 DB goblet carry reverse lunges (35/50 lb)(20/35)(15/25)   PUREFIT 2 Rounds for Time:600m run/row/ski30 reverse lunges/assisted lunges20 DB Rows20 Banded Good-Mornings

WODHeavy Grace30 clean and jerks (155/225 lb)(105/155)(55/75)*go heavier than you normally would, performing mostly single reps Chad 1000x prep4 rounds of;banded side steps :20 on, :10 offrest 1-2 minutes4 rounds of;plate step downs :20 on, :10 off   PUREFIT   15 MIN AMRAP12 DB power Cleans 9 Push Press/Jerk200M Run/Row/Ski Finisher: Chad1000 Prep