Warm up; Warmy+ 3 sets of, 3 power cleans, 6 push ups, and 9 squats. Run baseline to baseline in between sets. Xfit WOD: 50,40,30,20,10 for time of; Wall ball HRPU’s K2E Pull up work; 16,10,9,9,8

Warm up; Warmy+ Tabata, 3 rds of; Squat splits Plank Bear crawl Mtn. Climbers Xfit WOD: Pull up work; 15,10,9,9,8

Warm up: Warmy+ 4×3 squat cleans + 20 jumping jacks Xfit WOD: For time of – 21,18,15,12,9,6,3 Front squats (95/65) Sit ups Box jumps (24/20”) Push press (95/65) Pull up work; 15,10,9,9,8

Happy September! Warm up: Warmy+ 4×4 Power cleans + 20 single skips Xfit WOD: WOD #1 10 minute time cap; 150 Double-Unders 75 Abmat Sit-Ups 50 Squat Cleans (75/55 lb) 25 T2B 2 minute rest…then 12 minute AMRAP of; 10 HRPU’s 10 Wall balls (20/14) Plate push to baseline Pull up work; 15,10,9,9,8

Warm Up: Warmy+ 4×4 Clusters + 20 jumping jacks Xfit WOD: 25 minute AMRAP of; 12 Deadlifts (115/75) 9 Hang cleans (95/65) 6 Burpees over-bar 3 Thrusters (95/65) Cast out: 3 minute plank hold Pull up work; 15,10,9,9,8