Warm up: Warmy+ 4×4 thrusters + run around the gym Xfit WOD: For time; 10,9,8,7.6…1,1,2,3,4…etc to 10 of; Front squats (95/65) 5 burpees – synchronized Hang cleans (95/65) Pull up work; 5×8

Warm up: Warmy+ 3x 10 American KB swings + 20 DU’s Xfit WOD: For time, with partner of; 100 KB squats (53/35) wearing weighted vest 100 Devil Presses (25/15) 100 wall ball sit ups (20/14) 100 HRPU’s (wearing weighted vest) Cash out: 100 DU’s (3:1 singles) Pull up work; 4×9 + 5×12

Warm up: Warmy+ Tabata, 3 rds of; Barbell hang Sit in bottom squat position Bear crawl Skips Xfit WOD:

Warm up: Warmy+ 4×3 clusters + run around the gym Xfit WOD: A few pulls in between 2, 2 minute couch stretches.

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises Xfit WOD: Pull up work: 5×8