CFCody WOD “Nate”20 min AMRAP:2 Ring Muscle ups4 Handstand push ups8 KBS (53/70) Muscle up progressionBar Muscle upsStrict pull upsChest 2 bar pull upskipping pull ups Handstand Push up progressionInverted Box push upsInverted Inchworm push upsSeated DB press PureFit WOD “Nate-ish”16min AMRAP:2 banded strict pull ups/ring rows/straight bar rows4 DB seated press8 KBS

3 rounds for time:10 deadlifts (105/155 lb)10 burpees over the barbell Straight into… 3 rounds for time:10 front squats (105/155 lb)10 burpees over the barbell

CFC 5 rounds for time:15 chest-to-bar pull-upsHandstand walk (25 ft)/ 20 handstand or plank shoulder taps/ 5 wall walks PureFit 4-5 rounds for time: 10 Ring Rows20 Plank shoulder taps30 Single Unders      

CFC AMRAP 15:Snatch (125/185 lb)– Every 3:00, including 0:00, run 400 m. PureFit AMRAP 15:Alternating DB snatches– Every 3:00, including 0:00, run 200 m + 10 wall balls. 

Open Gym: 5:30am and 5:30pm 3 rounds for time:30 wall-ball shots (14/20 lb) (9/10 ft)90 double-unders