WOD2 rounds for time:40/50-cal row40 burpees30 knees-to-elbows PUREFIT2 Rounds30 Calories25 Burpees/Pushups to stand20 Knees to elbow on bar or ground

WODPre-workout strengthEMOM 8:2 shoulder presses– Build in load every 2:00.– Use 50-60% of the top set for the workout.4 rounds for time:400-m run (row or ski 400/500m, bike 20/24 cals)12 shoulder presses PUREFIT4 Rounds 300M/ 15 cals10 Filly Press10 GH Bridges10 Crunches

Open gym 5:00 – 6:00 am and 5:30 – 6:30 pmWODAMRAP 9:12 alternating hang DB snatches (35/50 lb)(20/35 lb)6 single-arm DB overhead squats, left6 single-arm DB overhead squats, right12 lateral jumps over the DBPost-workout accessoryEMOM 6:Min 1: Single-arm DB suitcase carry, right arm (100 ft)Min 2: Single-arm DB suitcase carry, left arm (100 ft)

WODOption #1For load:Front squat3-3-3-3-3 (lift every 4:00)Option #2Every 2:00 for 8 rounds:6 shuttle runsMax wall-ball shots (14/20 lb) (9/10 ft)– Rest 1:00 between rounds.– 1 shuttle run is 25 ft out and backSkill work (for both options)30 candlestick to squat/stand*if these are easy for you perform 15 candlestick to single leg squat/stand per leg PUREFITEvery […]

WOD7 rounds for time:7 deadlifts (105/155 lb)(75/115 lb)(65/95)5 hang power cleans3 bar muscle-ups/chest 2 bar pull-ups/pull-upsPost-workout mini test1 set:Max-reps push-ups PUREFIT18 Min AMRAP:9 KB Deadlifts7 DB Hang Cleans5 Pullups/RingRows200 M