WODFor time:21-15-9:Hang power cleans (95/135 lb)(75/115 lb)(45/65 lb)15-12-9:Strict handstand push-ups/ Pike handstand push-ups (decrease reps to 12-9-6 if necessary) Post-workout:On a 10:00 clock:3 hang power cleans– Build to a heavy set. PUREFIT For Time:21-15-9Hang DB cleanPushupsCalories Finisher: 3 Rounds 15 Russian Twists, :30 Plank, 15 situps1:00 rest btwn rounds

Rest Day, Open Gym Times 5:00-6:00 a.m. & 5:30-6:30 p.m. WOD10-1:Bench press– Add load every set.– Rest as needed.

Pre-workout:EMOM 6:5 overhead squats– From the floor.– Build in load.WODFor time:50-calorie bike50 overhead squats (65/95 lb)(55/75 lb)(35/55 lb)50 alternating DB snatches (35/50 lb)(20/35 lb)(15/20 lb) PUREFIT WODFor Time:30 Calorie Bike/Row/Ski50 Banded OHS/PVC50 alternating DB snatches30 Calorie

WODThe Ghost6 rounds for reps:1:00 calorie row1:00 burpees1:00 double-unders/single-unders– Rest 1:00 between rounds. PUREFIT 5 Rounds for reps:1:00 calorie row1:00 burpees/updowns/step ups1:00 jumprope-Rest 1:00 between rounds

Team WOD Teams of 2:10 Rounds (35min Cap)5 Thrusters (115/85)(95/65)10 Pull ups100m Run/Row/Ski/12/10 cal bike-Switch after full Round-