CFC Every 3:00 for 5 sets:200-m run7 pull-ups5 burpee pull-ups3 bar muscle-ups or C2B PureFit Every 3:00 for 5 sets:100-m run7 Ring Rows5 Box Step ups3 Devils press    

CFC AMRAP 10:5 hang clean and jerks (80/115 lb)10 back squats15 toes-to-bars Then, On a 5:00 clock:Find a 1-rep-max clean PureFit AMRAP 12:5 DB hang cleans10 DB front rack squats15 Sit-ups or T2B  

Open gym: 5:15am and 5:30pm Optional WOD 6 rounds for time of:8 double-DB box step-overs (20/20 in) (35/50 lb)12 single-DB snatches (35/50 lb)48 double-unders – Rest exactly 1 minute between rounds. Time cap: 20 minutes  

CFC AMRAP 20:16/20-cal row/ski/bikeFarmers carry (50 ft) (35/50 lb)– Add 50 feet to the farmers carry each round. PureFit AMRAP 15:16-cal row/ski/bikeFarmers carry (50 ft) (35/50 lb)– Add 50 feet to the farmers carry each round.  

CFC 21-15-9-9Thrusters (65/95)Lateral burpees over the bar200m run after each round PureFit 15-12-9-6DB Thrusters Burpees200m run after each round