Warm up: Warmy+ 5,5,3,3,1 deads, 30 secs plank hold in between sets Xfit WOD: 10 rounds of: 30 seconds of burpees Rest 30 seconds 30 seconds of thrusters 95/65 Rest 30 seconds Pull up work; 15,10,9,8,8

Warm up: Warmy+ Tabata 3 rds of; Plank Squat Push ups Run to mid field and back Xfit WOD: 3 rds of; 400M run 30 kb Swings (53/35) 30 kb squats (53/35) 30 kb snatch (15R/15L) Pull up work; 15,10,9,8,8

Warm up: Warmy+ 4×1 of hang clean, front squat and press. 20 jumping jacks in between sets. Xfit WOD; For time: 50 wall-ball shots 15 cleans (115/75) 50 wall-ball shots 10 cleans (135/95) 50 wall-ball shots 5 cleans (155/115) Pull up work; 15,10,9,8,8

Warm up: Warmy+ We’ll jump right into today’s WOD once we’ve completed the stretch portion of Warmy+ Xfit WOD: For time, 25 thrusters (95/65) 50 box jumps (24/20″) 75 deadlifts (115/75) 1 mile run 75 deadlifts 50 box jumps 25 thrusters Pull up work; 15,11,9,8,8

Warm Up: Warmy+ 5×5 Clusters + bear crawl to baseline and back between sets Xfit WOD: AMRAP in 20 minutes: 9 Pull-ups 9 Squat Cleans (95/65) 9 Kettlebell Swings (53/35) 9 Toes-to-Bar 9 Push Press (95/65) 9 Burpees