Warm up: Warmy+ 3×3 of deadlift to hang clean to front squat + 20 jumping jacks. Xfit WOD: 10 rounds for reps of: 30 seconds of burpees Rest 30 seconds30 seconds of squat cleans (95/65)Rest 30 seconds Pull up work; 15,10,9,8,8

Warm Up: Warmy+ Tabata, 3 rds of; Split squats Push ups Wall sit Plank hold Xfit WOD:

Warm up: Warmy+ Tabata, 3 rds. of; Hang cleans Squats HRPU’s Thrusters Xfit WOD: 5000M row (Peter or Kevin) 20 minute AMRAP of; 3 Power cleans (95/65) 6 Push ups 9 sqauts Pull up work; 14, 10, 8, 8, 8

Warm up: Warmy+ 7×3, 20” box jump while holding wall ball, American KB Swings + 20 jumping jacks Xfit WOD: Pull up work: 14,10,8,8,8

I’m traveling today. See you next week. Warm up: Warmy+ 5×5 Deads + run baseline to baseline Xfit WOD: For time – 21,15,9,9,15,21 of: Deadlifts (115/75) Wall ball cleans (20/14) Burpees K2E/pull ups (down ladder K2E up the ladder pull ups)