Warm up: Warmy+ 4×4 GTO + 30 single skips Xfit WOD: 5 rounds for time of: 24 squats (holding 25# plate)16 bar-facing burpees8 power cleans (95/65)4 thrusters (95/65) Pull up work; 9,8,6,5,5

Warm up: Warmy+ 4×4 GOH + 25 jumping jacks Xfit WOD: 5 RDL’s (65/45) 5 power cleans 5 front squats 5 OH press 5 back squats Do 8 rounds total, rest 60 seconds between rounds Pull up work; 8,7,5,5,5

Warm up; Warmy+ 3 rounds of; 7 Wall ball cleans, 10 squats and 3 T2B Xfit WOD: 75 Wall balls (20/14) 2 mile run 75 Wall balls Pull up work; 8,7,5,5,5

Warm up: Warmy+ Tabata, 3 rds of; Flutter kicks Squats Plank hold Split squats Xfit WOD: Out on the field – For time; P1 at one end of field, P2 the other – Rep count will be 50,40,30,20,10 of; KB Swings (53/35) KB squats (53/35) **while P1 starts with swings, P2 does 10 burpees then […]

Warm up: Warmy+ 4×4 ground-to-overhead + run baseline to baseline Xfit WOD: 20 minute AMRAP of; 5 deadlifts (185/115) 10 Box Jumps (24/20”) 15 Push Ups Cash out – 800M run Pull up work; 10,8,5,5,5