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.

CFCody WOD 2-4-6-8-10Muscle ups (bar or ring)-after each set of MU complete100m single DB carry200m run/row/ski/bike(10/12) Muscle up progressionJumping bar Muscle upsBanded bar muscle upsRing transitionsC2B pull upsStrict pull upsDevils Press PureFit WOD 2-4-6-8-10Dbl DB hang clean & press-After each set complete100m single DB Carry200m Run/Row/Ski/Bike (10)