Warm up: Warmy+ 5×3 front squat + run down and back. Xfit WOD; 21,18,15,12,9,6,3 of; Squat cleans (95/65) HRPU’s SDHP’s (95/65) Pull up work; 11,8,7,6,6

Warm up: Warmy+ 5,5,3,1,1 Power Clean + 20 jumping jacks. Xfit WOD; AMRAP in 30 minutes 12 Burpees 9 Hang Cleans (95/65 lb) 18 Wall Ball Shots (20/14 lb) Bear Crawl Down Pull up work; 11,8,7,6,6

Warm up: Warmy+ 3×5 deads plus 30 single skips Xfit WOD: 5 rounds for time of; 10 deadlifts (225/135) 20 box jumps (24/20″) 30 DU’s (3:1 singles) Pull up work; 11,8,7,6,6

Warm up: Warmy+ 3×5 power clean into a front squat. 25 jumping jacks in between sets. Xfit WOD: 50,40,30,20,10 of; KB Swings (53/35) Squat cleans (95/65) Ever 2 minutes – 5 leap frog burpees with partner. Start with burpees. **reps are split between partners. Pull up work; 5×10

Warm Up: Warmy+ Perform 2×3 of; Today’s exercises. In between sets, run down and back. AMRAP 20 mins: 5 Thrusters, 95/65 7 Hang Power Cleans, 95/65 10 Sumo Deadlift High Pulls, 95/65 Pull up work; 4×10