Warm Up: Warmy+ 2 laps around field + 25 barbell thrusters Xfit WOD: 25 minute AMRAP of; 5 Squat Cleans (95/65) 7 Wall Balls (20/14) 9 Box Jumps (24″) 11 Mountain Climbers (Total) 13 Sit Ups 15 Hang Clean (95/65) Pull up work: 16,11,9,9,9

Warm up: Warmy+ Tabata, 3 rds. of; Plank hold Squats Hollow hold Lunges Xfit WOD: 50,40,30,20,10 of; Lunges (weighted, 65/45) Push ups 25,20,15,10,5 of; K2E Bar hang hold (I.e 25 seconds, 20 seconds…etc.) Pull up work; 16,10,9,9,8

Warm Up: Warmy+ Tabata, 3 rds of; Hollow hold Hold bottom position squat HRPU’s Wall sit Xfit WOD: Pull up work; 16,10,9,9,8

Warm Up: Warmy+ Tabata, 3 rds of: Squats Push ups Split squats Bar hold Xfit WOD: Pull up work; 16,10,9,9,8

Warm up; Warmy+ 4×5 Power clean + 20 jumping jacks xfit WOD: For time; 10, 9, 8, 7…1 of; Deadlift (155/95) Pull ups 1, 2, 3, 4…10 of; Front squats (115/75) Push press (95/65)