CFC AMRAP 12:10 calories 8 ring dips6 single-arm Russian KB swings/arm (35/53 lb) PureFit AMRAP 12:10 calories 8 box dips/ring dips6 single-arm Russian KB swings/arm

CFC Pre-workout:EMOM 10:1 hang power clean AMRAP 10:5 power cleans (135/205 lb)10 toes-to-bars PureFit AMRAP 15: 5 wall balls10 KBS15 Sit-Ups

Open Gym: 5:30am and 5:30pm Optional WOD 3 rounds for time:20 chest-to-bar pull-ups10 overhead squats (125/185 lb)

CFC For time:100-calorie100 box jump-overs (20/24 in)1,000-m run PureFit For time: 50-calories50 box step-ups50 KBS Finisher: Accumulate 2:00 plank

CFC 5 rounds of AMRAP 3:3 power cleans (95/135 lb)6 push-ups9 air squats– Rest 1:00 between rounds. PureFit 5 rounds of AMRAP 3:3 db power cleans 6 push-ups9 air squats– Rest 1:00 between rounds.