Warm up: Warmy+ Tabata, 3 rds of; KB deadlifts HRPU’s KB American swings Plank hold Xfit WOD: The Kettlebell Spezial… 4 big KB movements, 4 big bodyweight movements, increasing 1 rep at a time giving you a total body big bang for your buck. Pull up work: 6,5,4,4,3

Warm up: Warmy+ 5×3 strict press + 20 jumping jacks Xfit WOD: With a running clock, as fast as possible perform the prescribed work in the order written for 2 rounds. Pull up work; 6.5.4.4.3

Warm up: Warmy+ 4×3 power cleans + 20 single skips Xfit WOD: For time, of 21,18,15,12,9,6,3 Front squats (115/75) Push ups GTO (75/55) Box jumps (28/24”) Pull up work; 5×7

Warm up: Warmy+ 3×3 of today’s exercises + 25 jumping jacks in between rounds Xfit WOD:

Warm up: Warmy+ Tabata, 3 rds of; DB deadlifts Single skips decline push ups Run down and back Xfit WOD: 5 Rounds for Time 8 Pull-Ups 30 Dumbbell Walking Lunges (25/15) 8 Double Dumbbell Burpee Deadlifts (2x 50/35 lb) 30 Dumbbell Walking Lunges (35/15) 2×2 each leg for 1 minute couch stretch