WODFor time:21-15-9Handstand push-ups (scale; reps, pike push-ups, db shoulder press)Hang squat cleans (75/115 lb)(65/95 lb)(35/45 lb) Pre-workoutEMOM 6:2 hang squat cleans– Build to a heavy set of 2 PUREFIT15 Min AMRAP10 DB Press10 DB/Medball Hang squa... Continue Reading

WOD7 rounds for time:200-m run10 DB box step-overs (20/35 lb) (20/24 in)– Use two dumbbells. Post-workoutAccumulate:25 strict pull-ups– Advanced athletes add load.

WODFor time:27-21-15Knees-to-elbowsHand-release push-upsRussian KB swings (55/70 lb)(35/55 lb) Post Workout1 Set:200 ft Single-Arm Overhead KB Carry-Use your Workout Weight-Switch Arms As Needed PUREFITWODFor time:27-21-15Knees-to-elbows/situpsPush-upsRus... Continue Reading

WODFor time:30 sumo deadlift high pulls (55/75 lb)(35/45 lb)1:00 plank hold30 lateral burpees over the barbell1:00 plank hold30 sumo deadlift high pulls1:00 plank hold30 lateral burpees over the barbell– Plank hold time is accumulated. Post-workout:Accu... Continue Reading

Partner WOD 10 Rounds:6 Handstand push ups12 Deadlifts (155/225)(135/205)24 Box Jumps (20/24)200m Run -divide Reps however, Run together