CFCody WOD 5 sets: 10 Front Rack Lunges (115/85)(95/65) 10 HSPU/Elevated Push Ups/regular push ups 10 T2B/Knee Raises/weighted sit ups rest 1 min after each set PureFit WOD 4-5 sets: 10 DB/KB Front Rack Lunges 10 push ups 10 Knee Raises/weighted sit ups rest 1 min after each set

CFCody WOD 10 min AMRAP: 10 Power Cleans (135/95)(95/65) 10 Cal row/bike/ski/200 meter run rest 2 min 10 min AMRAP: 10 DB Push Press 10 Slam Balls PureFit WOD 8 min AMRAP: 10 Cal row/bike/ski/200 meter run 10 DB Power Cleans rest 2 min 8 min AMRAP: 10 DB Push Press 10 Slam Balls  

Teams of 2: Fight Gone Bad 5rds 1 min at each station for max reps (break up how you want) Wall-Ball SDLHP (75/55) Box Jumps (20) Push-Press (75/55) Row for Cals Rest 1 min

CFC AMRAP x 20 200m/20-15 cals 12 Box Jumps 7 DB Floor Press PureFit AMRAP x 20 200m 12 Box Step-Ups 7 DB Floor Press

CFC EMOM x 14 MIN 1: 30 Double Unders/60 Singles MIN 2: 10 P. Snatch (75/55)   PureFit EMOM x 14 MIN 1: 30 Single-Unders MIN 2: 10 DB Snatch (single arm/alternating)