CFC 3 rounds for time:50 air squats7 ring muscle-ups or jumping MU’s or low ring transitions or 10 ring rows10 hang power cleans (95/135 lb) PureFit 3 rounds for time:35-50 air squats10 ring rows10 DB hang power cleans     

CFC 5 rounds for time::30 L-sit or :30 max sit-ups14/18-cals10 DB burpees (35/50 lb)– Rest 2:00 between rounds.– Use two dumbbells. PureFit 5 rounds for time::30 L-sit or :30 max sit-ups10/12-cals10 devils press– Rest 2:00 between rounds.– Use two dumbbells.  

Open Gym:  5:15am and 5:30pm WOD AMRAP 15:3-6-9-12…Chest-to-bar pull-ups– Row 12/15 calories after each round.

CFC For time:10-8-6-4-2Push jerks (125/185 lb)100-80-60-40-20Double-unders PureFit For time:10-8-6-4-2DB or KB Push jerks 120-90-70-50-30Single-unders 

CFC Deadlift10-7-7-3-3 Post workout accessory8 rounds::20 hollow rocks:10 rest:20 Superman rocks:10 rest PureFit KB Deadlift10-7-7-3-3:20 hollow rocks100m