Warm Up: Warmy+ Take 5 minutes and warm up on today’s exercises Xfit WOD: With a running clock, as fast as possible perform the prescribed work in the order written for 3 rounds.

Warm Up: Warmy+ 3×4 Clusters + 25 single skips Xfit WOD: With a running clock, complete 9 rounds of the prescribed work as fast as possible for time. Pull up work: 6×5

Warm up: Warmy+ 5×3 deadlift + run down and back Xfit WOD: For time, 5 rounds of; 10 deadlifts (135/95) 10 hang cleans (95/65) 10 front squats (95/65) 10 burpee over bar (alternate with partner) 10 push press (95/65) Pull up work; 3×10

Warm up: Warmy+ 4 plate pushes + 25 jumping jacks Xfit WOD: Pull up work; 5×7

Warm up: Warmy+ Tabata, 3 rds of; Squats Push ups Single skips Handstand hold Xfit WOD: 50,40,30,20,10 of: Wall balls (20/14) Box jumps (24/20”) DU ‘s (3:1 singles) **between each set perform 5 pull ups Couch stretch 2×2 minutes each leg.