Pre-workout build-upOverhead squat3-3-3-3-3– Build to heavier than workout loading. WOD21-15-9 reps for time of:Strict pull-ups (banded, ring rows)Overhead squats (95/135 lb)(65/95 lb)(35,/45 lb)*choose pull-up variation that allow for 5+ reps/set PUREFIT5-7 Rounds5 Cals7 Pullups/ringrows9 OHS- banded or PVC

WODAMRAP 2:12/15-cal bike (200m run, 200/250m row or ski)10 double-DB box step-ups (20/20 in) (35/50 lb)(scale height and weight or no weight)Max single-unders1:00 restAMRAP 2:12/15-cal bike10 double-DB box step-upsMax double-unders1:00 restAMRAP 2:12/15-cal bike10 double-DB box step-upsMax single-unders1:00 restAMRAP 2:12/15-cal bike10 double-DB box step-upsMax double-unders *scale bike or distance to complete in :30-:45*scale box and/or weight […]

Open gym 5:00-6:00 a.m. & 5:30-6:30 p.m. Optional WOD Snatch1-1-1-1-1Clean and Jerk1-1-1-1-1

Pre-workout skillOn a 6:00 clock:Establish a max-duration freestanding handstand hold (or wall handstand hold)WOD7 rounds for time:7 thrusters (65/95 lb)(55/75 lb)(35/45 lb)7 sumo deadlift high pulls (same weight)7 handstand push-ups (overhead press, seated or standing) PUREFITSkill/Core:4:00 of plank work, rest as needed WOD7 Rounds for time:7 DB thrusters7 SDHP7 pushups/ elevated pushups/seated press

WODEvery 6:00 for 6 rounds:800-m run (800/1,000m row or ski, bike 40/48 cals)– Score is total time for all 6 runs added together*rounds should be completed in 4:30 or faster, scale distance if necessary PUREFITEvery 5:00 for 5 rounds:400-500M Run/Row/Ski 20/25 calsRounds should be completed in 3:00 or faster, scale distance if necessary