Partner WOD3 rounds for time with a partner:100-m synchro walking lunge200 double-unders/300 single-unders400-m med-ball carry (14/20 lb)– Break up the double-unders/single-unders between partners and switch who carries the ball as needed.

WOD5 rounds for time:22/30-cal Echo bike20 sumo deadlift high pulls (65/95 lb)(55/75 lb)(35/45 lb)15 knees-to-elbows (knee raises) PUREFIT4 Rounds for time:18 Calories15 SDHP with KB10 Knee raises

WODPre-workout strengthOn a 10:00 clock:Work up to a moderate set of 5 power cleans– Focus on cycle speed, not weight.For time:30 power cleans (105/155 lb)(75/105 lb)(35/45 lb)800-m run30 power cleans PUREFIT15:00 AMRAP12 Power Cleans200m12 Hang Power c... Continue Reading

Open gym times 5:00 am – 6:00 am and 5:30 pm – 6:30 pmWODFor time:300 calories on any machineor5,000-m run

WODFor load:Back squat5-5-3-3-1-1-1Then;4 rounds of;10 GHD hamstring curls or banded hamstring curls15 plate or medicine ball overhead sit-ups PUREFITBuy In: 600M4 Rounds9 Goblet Squats12 weighted OH situps15 banded hamstring curlsBuy Out: 600M