Warm up: Warmy+ 4×4 Deadlifts + 25 jumping jacks Xfit WOD: 25,20,15,10,5 for time of; Deadlift (115/75) Box jumps (24/20”) Hang cleans (95/65) Wall ball over shoulder (30/20) Pull up work: 9,9,9,8,7

Warm up: Warmy+ 4×4 Front Squat + 25 single skips Xfit WOD: 200 total wall balls (20/14) 150 total front rack lunges (65/45) 100 HRPU’s 50 T2E **weighted vest, except T2B** Pull up work: 9,9,9,8,7

I’m out of town Warm up: Warmy+ Tabata, 3 rds of; Split squats Lunges (while holding wall ball) Side plank (right side) Side plank (left side) Xfit WOD: Rest 1 minute…then 1.5 mile run Pull up work; 9,9,8,7,6

Warm up: Warmy+ Tabata, 3 rds of; Squats HRPU’s Squat jumps Hang from bar Xfit WOD: 5 rounds of; 20 wall balls 20 push press (75/55) 20 box jumps (20/24”) 20 hang cleans (75/55) 400M run (partners hold wall ball on run) Pull up work; 9,9,8,7,7

Warm up: Warmy+ 4×4 Front Squat + 20 jumping jacks Xfit WOD: 21,18,15,12,9,6,3 of; Burpee over bar Squat cleans (95/65) Push ups Slam balls Plank hold 1 minute at the end of each rep set Cash out: 800M run Pull up work: 10,9,8,7,6