Warm up: Warmy+ 5×5 ground to overhead + 20 jumping jacks. Xfit WOD: 3 Rounds for Reps in 17 minutes 1:00 Thrusters (95/65 lb) 1:00 Power Cleans (95/65 lb) 1:00 Box Jump-Overs (24/20 in) 1:00 Pull-Ups 1:00 Rower for cals 1:00 Rest

Warm up: Warmy+ 3 rds of 5 front squats and 7 push presses. 20 single skips in between sets Xfit WOD: AMRAP in 18 minutes 30 Double Unders 15 Power Cleans (95/65) 30 Double Unders 15 Toes to Bar or K2E pull up work 5×10

Warm up: Warmy+ 4×2 front squat then push press, 20 jumping jacks in between sets Xfit WOD: AMRAP with a 135/95 barbell in 12 minutes 1 minute of squat cleans 1 minute of push jerks 2 minutes of squat cleans 2 minutes of push jerks 3 minutes of squat cleans 3 minutes of push jerks […]

Warm up: Warmy+ Tabata, 3 rds of; Squats Plank hold Step ups Push ups Xfit WOD; 4 Rounds for Time 35 Wall Balls (20/14 lb) 20 Pull Ups

Warm up: Warmy+ Run 800 then 50 jumping jacks Xfit WOD: 4 laps around field…then 10 HRPU’s 20 squats 3 laps around field…then 20 HRPU’s 30 squats 2 laps around field…then 30 HRPU’s 40 squats 1 lap around field…then 40 HRPU’s 50 squats Pull up work; 5×10