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Warm Up:

Warmy+

Tabata, 3 rds. of Squats, HRPUs, KB Deadlifts, Bear Crawl (baseline to half court)

Xfir WOD:

For time of;

For Time

Buy-In: 26 Total Leap Frog Burpees

Then 6 Rounds of:

19 Kettlebell Swings (53/35 lb)

20 Push-Ups

19 Goblet Squats (53/35 lb)

Buy-Out: 3 minutes and 49 seconds Forearm Plank Hold*

*Perform a penalty for each break or rest from Plank:

– 1st Break: 3 Burpees

– 2nd Break: 4 Burpees

– 3rd Break and more: 9 Burpees