Pre-workout strengthEMOM 8:1 clean pull1 hang power clean1 thruster– Build to a moderate load, but only as quality mechanics allow.“Fran”21-15-9 reps for time:Thrusters (65/95 lb)Pull-ups PUREFITFran-ish: 18-15-12-9DB ThrustersPullups/Ring RowsCalories

CFCody WOD 10 rounds: (5 rounds each)6 Pull ups50ft shuttle sprint12 DB snatch (35/55)50ft shuttle sprint6 Burpees/up downs -Partner completes entire round then switch

CFCody WOD 5 Rounds:200m run/Row/Ski/Bike (10/12)6 Clean & Jerks (105/155)(95/135)(65/95) Finisher3 sets8 single leg DL/leg-use moderate load PureFit WOD 4-5 rounds:200m Run/Row/Ski/Bike (10)7 Dbl DB deadlifts7 Dbl DB hang clean7 Dbl DB push press

CFCody WOD 50 Double Unders/75 single unders50 Burpees50 Double Unders40/50 Calories50 Double Unders50 Toes 2 rings50 Double Unders50 Russian KBS (35/55)50 Double Unders PureFit WOD 40 single unders30 Up downs40 Double Unders30 Calories40 Double Unders30 ab mat sit ups40 Double Unders30 Russian KBS 40 Double Unders

Active Recovery Day Open Gym 5:15am-6:15am & 5:30pm-6:30pm Optional WOD 10 sets for Load2 Front Squats-lift every 3 min