WODPre-workoutEMOM 5::15 single-under or double-under or triple-under practice3 x AMRAP 4:3 rounds:15 KB swings (35/50 lb)(25/35 lb)30 double-undersThen…Max-reps walking lunges– Rest 1:00 between AMRAPs. PUREFIT 4 Rounds15 KBS30 Single Unders20 Walking Lunges2 Waiters Carry (Lengths)-1 min rest between rounds-

WODFor load: (15:00)3-3-3-3-3Front squatThen3 rounds for time:400-m run21 sumo deadlift high pulls (65/95 lb)(35/45 lb)

Teams of 2: For time: 2 rds400-m run15 box jump-overs (24/30 in)30 pull-ups400-m run30 pull-ups15 box jump-overs (24/30 in)400-m run rounds *Run together and complete reps however you want.

CFC 10 rounds for time:3 power cleans (115/165 lb)15 wall-ball shots (14/20 lb) (9/10 ft) PureFit 5-7 rounds: 5 DB power cleans10 wall-ball shots 15 Sit-Ups

CFC Every 3:00 for 7 sets:1:00 to complete:1 shuttle run (10 ft)1 shuttle run (20 ft)1 shuttle run (30 ft)Max-reps burpees– Rest the remaining 2:00. PureFit Every 3:00 for 7 sets:1:00 to complete:1 shuttle run (10 ft)1 shuttle run (20 ft)1 shuttle run (30 ft)Max-reps Ball Slams– Rest the remaining 2:00.