CFCody WOD 5 Rounds:7 Bar Muscle Ups14 Calories/200m run21 DB Goblet Hold walking lunges (35/50) Muscle up progressionjumping Muscle upBanded Muscle upStrict pull ups PureFit WOD 3-4 Rounds:7 pull ups/ring row14 walking lunges (add weight if can)21 Calories/300m run

CFCody WOD StrengthEvery 2 min complete:Strict should press5-3-3-2-1-Take from the floor-Build as mechanics allow Conditioning9min AMRAP:30 Double Unders3 Shoulder Press (95/135)GOAL = 7-12rounds Finisher2-3 sets:10 V-ups/GHD sit ups10 Slide Body Saw50ft Single DB carry (you choose hold) PureFit WOD 14min AMRAP:30 Single Unders6 Double DB Shoulder Press 1 sled pull Finisher2-3 sets:10 V-ups/Knee Tucks10 Slide Body […]

Teams of 2: 5 rounds:AMRAP 3:10 shuttle runs (Do together)Max Knees to elbows (one person working at a time)– Rest 2:00 between rounds.

Pre-workoutEMOM 6:1 power clean2 hang squat cleans 6 rounds for time:250-m row12 hang squat cleans (65/95 lb)12 burpees PureFit 5 rounds for time:250-m row10 DB hang squat cleans 10 Up-downs or burpees

CFC Pre-workoutEMOM 6:2-5 pull-ups Then: 10-9-8-7-6-5-4-3-2-1 reps for time of:Pull-upsHandstand push-ups PureFit 10-8-6-4-2 reps for time of: Ring RowsPush-Ups50m Farmers carry after each rd