CFC 10-9-8-7-6-5-4-3-2-1 reps for time:Bar Bell Deadlift (1.5 x bodyweight)DB/KB Floor press (Heavy)200m Run after each rd PureFit 10-9-8-7-6-5-4-3-2-1 reps for time:KB Deadlift DB Floor press KBS  Run 100m on the even rds    

25-20-15-10-5 reps for time:Chest-to-bar pull-ups– 10 shuttle runs between rounds.– 1 shuttle run is 25 ft down and back PureFit 20-15-10-5 reps for time:Ring RowsUpdowns100m Run after each round  

CFCody Team WOD 30min AMRAP:50 DB step ups (35/55)15 Cleans (95/135)(65/95)50 DB step ups10 Snatch (95/135)(65/95)-Divide reps however, one person working at a time.

CFCody WOD 100ft Handstand Walk1000m Row/Ski/Run/Bike (50/60)30 HSPU1000m row10 Wall Walks1000m Row Handstand Walk progressionShorten distance100ft bear crawl50 plank shoulder taps PureFit WOD 100ft OH waiters carry800m row/ski/run/bike (40)30 seated press800m row10 inchworm + push up800m Row

CFCody WOD Skill/StrengthEvery 2min x 5:1 Squat Clean1 Pause Front Squat1 Front Squat-build to workout weight or as mechanics allow For Time:24-18-12T2B/K2E/weighted sit up12-9-6Front Squat (135/205)(105/155) PureFit WOD 24-18-12weighted sit ups12-9-6Goblet Squats24-18-12Calories