Warm Up: Warmy+ 4×4 Ground to Overhead + jog around the gym Xfit WOD: With a running clock, complete 30 rounds of the prescribed work as fast as possible. Every 5 minutes, complete a plate push with your partner. Athlete must complete 1 full round before switching. Pull up work: 9,8,7,7,6

Warm up: Warmy+ 4×4 squat cleans + 25 jumping jacks Xfit WOD: Every :45 seconds complete the following triplet; 3 Deadlifts (155/95) 5 Front Squats (115/75) 7 Burpees Over Bar 15 second rest Time cap 20 minutes Pull up work; 9,8,7,7,6

Warm up: Warmy+ Tabata, 3 rds. of; Wall ball Lateral jumps, over line Lunges HRUP’s Xfit WOD: 100 Wall ball cleans 100 Push ups 100 KB swings 100 Sit Ups Pull up work; 9,8,7,7,6

I’m out tomorrow. Warm Up: Warmy+ 4×4 Squat Cleans + 25 single skips Xfit WOD: 21,18,15,12,9,6,3 of; DU’s (3:1) singles Back Squats (95/65) SDHP’s (95/65) Box Jumps (24/20″) Pull up work; 9,8,7,6,6

Warm up Warmy+ Tabata, 3 rds of; Squats Plank Split squats HRPU’s Xfit WOD: 10,9,8…1 of; Burpees Walking lunges (65/45) Ball slams Wall balls (20/14) Push press (95/65) Power cleans 95/65) Pull up work; 9,8,7,7,5