Warm up: Warmy+ 3×4 clusters + run baseline to baseline Xfit WOD: For time, 10 rds of; 10 wall balls (20/14) 10 box jumps (24/20”) 10 deadlifts (135/75) Pull up work; 4×8

Warm Up: Warmy+ Tabata, 3 rds of; Barbell squats Hollow hold Barbell push press Handstand hold Xfit WOD: EMOM for as Long as Possible 7 Thrusters (75/55 lb) 7 Pull-Ups 7 Push ups Scaled rep count is 5 per exercise Pull up work Zero, but do 2 sets of couch stretch, 2 minute per leg […]

Warm Up: Warmy+ 3 sets of 3 reps of hang clean, back squat to push press + 50 single skips in between rounds Xfit WOD: For Time 100 Hang Power Snatches (65/45 lb) 100 Push Presses (65/45 lb) 100 Sumo Deadlift High-Pulls (65/45 lb) 100 Front Squats (65/45 lb) Pull up work; 5×10

Warm Up: Warmy+ 5×5 squat cleans + 25 jumping jacks Xfit WOD: 10,9,8,…1 for time of; Power cleans (125/85) Burpee over bar (alternate with partner) **Plate push (45×2, 45) **On the first round of 10, each partner pushes the plate 5 times. On round 9 P1 will push 5 times while the P2 pushes 4. […]

Warm Up: Warmy+ Tabata, 3 rds of; KB squats Plank (on elbows) Bear crawl Burpees Xfit WOD: 50,40,30,20,10 for time of; KB swings (53/35) HRPU’s Synchronized lunges (each leg) **While wearing a weighted vest. Pull up work; 5,7,9,11,13