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      

Open Gym: 5:15am and 5:30pm Optional WOD For load:Deadlift5-5-5-5-5

CFC For time:60 KB swings (35/53 lb)25/30-cal bike60 KB swings Post-workout3 sets:5 KB windmills/arm5 KB Turkish get-ups/arm– Build in load, but only as quality mechanics allow. PureFit 50 DB Push Press20-cals40 Box Step Ups Post WOD: 2 sets: 10 DB Good mornings  

CFC 5 rounds for time: 400-m run15 overhead squats (65/95 lb) PureFit 4 rounds for time:300-m 15 KBS + 15 Air Squats Post Wod: Accumulate 2:00 plank  

CFCody Team WOD Teams of 2:80/100 Calories150 Double Unders/200 Single Unders100 Deadlifts (95/135)150 Double Unders80/100 Calories Post WODTABATA Mash up4 sets:Flutter KicksRussian Twist (add weight if can)