On an 18:00 clock:9-15-21 reps for time of:Pull-upsThrusters (65/95 lb)(55/75 lb)(35/45 lb) In the remaining time:Build to a heavy single thruster– Take the bar from the floor. PUREFIT9-15-21Pullups/ Ring RowsDB Thrusters-200M after each set

Pre-workout strength4 sets:5 deadlifts– build in load to establish the first working load for the workout.AMRAP 30:400-m plate carry (45/45 lb)(25/25 lb)5 deadlifts10 strict toes-to-bars– Start moderate-to-heavy and increase deadlift load each round as mechanics and consistency allow. PUREFITAMRAP 20:300 M plate carry10 Deadlifts10 Knee Raises/weighted situps

Open gym times 5:00 – 6:00a.m. & 5:30 – 6:30p.m.For time:100 overhead/front/back squats (95/135 lb)(65/95 lb)(35/45 lb)– Every 1:00 starting at :00, perform 15 double-unders/20 single-unders– No racks. The bar comes from the floor.

6 rounds, each for time:400-m run OR row or ski 400m/500m OR bike 20/24 cals– Rest 1:30 between rounds.– Log each round; score is total run time.Post-workout accessory3 rounds::30 Chinese back plank:30 side plank, right:30 plank on the elbows:30 side plank, left PUREFIT4-5 Rounds for Time:400M run, row, ski, cals 24/20-rest 1:30 between rounds FINISHER: […]

Pre-workout strengthOne set every 3:00:8-6-4-2Hang power cleans– As the repetitions decrease, increase the load.– Build to heavier than workout weight.For time:1,000-m row30 alternating single-leg squats/50 reverse lunges15 hang power cleans (135/225 lb)(105/155 lb)(10/20 lb db’s) PUREFITStrength: 4 x 10 DB curls, rest 1 min between sets WOD: For Time1,000m Row30 assisted single leg squats, use […]