For time:400-m run40 ring dips(jumping or foot assisted)30 deadlifts (125/185 lb)(105/155 lb)20 double-DB step-ups (35/50 lb) (20/20 in)400-m run PUREFIT 400M Run/row/ski40 Box Dips, only to 90 degrees30 Deadlifts20 DB Step UPs400M

Open Gym 5:15am-6:15am, 5:30pm-6:30pm In 20 minutes, establish:1 rep-max front squat1 rep-max hang power clean

Complete as many reps as possible following the interval of:Round 1: 2 minutes of work, 1-minute restRound 2: 2 minutes of work, 1-minute restRound 3: 2 minutes of work, 1-minute restRound 4: 3 minutes of work Rounds 1 and 215 toes-to-bars15 overhead squats (65/95 lb)(55/75 lb)Max-calorie row Rounds 3 and 415-calorie row15 overhead squatsMax chest-to-bar […]

AMRAP 20:15 box jump-overs (20/24 in)(16/20 in)10 dumbbell snatches (35/50 lb)(20/35 lb)5 handstand push-ups/5 hand release push-ups PUREFIT AMRAP 18:15 Box Jumps/Step Ups10 DB Snatches5 Pushups10 Calories  

CFCody Team WOD Teams of 2:800m Run/Row/Ski/Bike (40/48) 10 Rounds:10 Dbl DB Power Clean (35s/55s)30 Double Unders 800m Run/Row/SKi/Bike -Run Together-Alternate Full Rounds, each completing 5 total rounds.