Open Gym: 5:15am and 5:30 pm Optional WOD 4 rounds for time:15 strict handstand push-ups15 strict ring dips800/1,000-m row

CFC On a 10:00 clock:Build to a heavy 3-rep push jerk AMRAP 10:5 shoulder-to-overheads (75/115 lb)10 deadlifts15 box jumps (20/24 in)– Step down from the box. PureFit For time:3 rounds of:10 plate ground to overhead10 box step ups or jumps Straight into…  3 rounds of:10 kbs10 box step ups or jumps    

CFC EMOM 16:Min. 1 | 8-10 chest-to-bar pull-upsMin. 2 | 5 front squats (165/245 lb) PureFit EMOM 15:Min. 1 | :30 dumbbell hang power cleans Min. 2 | :30 dumbbell front squatsMin. 3 | :30 double dumbbell overhead carry

CFCody Team WOD 20min AMRAP with a Partner:24 Box jump overs (20/24)24 Power Snatch (65/95)24 Overhead Squats (65/95)24 Knees to elbows24 Calories

CFCody WOD Strength10 min clockbuild to a heave 3 rep MaxPush Press 5 Rounds:50 Double Unders10 Thrusters (65/95) PureFit WOD 4-5 Rounds5 DB Push press20 single unders/5 calories/100m run5 DB Goblet squat20 single unders5 DB thrusters