Warm up: Warmy+ 4×4 squat cleans + 25 jumping jacks Xfit WOD: For time, 34,21,13,8,5,3,2,1,1, of; Front squats (115/75) Plate push, down to baseline, P2 pushes it back (45×2,45) Push ups (weighted 15/5) Deadlift (115/75) Pull up work; 5×10

Warm Up: Warmy+ 4×10, wall ball cleans + 25 single skips Xfit WOD: 10 rounds for time of; 10 wall balls (20/14) 10 HRPU’s 10 KB squats (53/35) 10 box jumps (24/20”) 10/20 weighted sit ups/DU’s (or 3:1 skips) Pull up work; 12,8,8,6,6

Warm Up Warmy+ 3 rds of – 3 Power Cleans, 2 Front Squats, 1 Thruster + run baseline and back to baseline Xfit WOD: Every other round, run 1 lap around gym holding a 25# plate Pull up work: 18,12,10,10,10

Warm up: Warmy+ Tabata, 3 rds. of; Plank hold Bear crawl Burpees Wall sits Xfit WOD: Complete all reps of each exercise in the order written before moving to the next. Couch stretch, 2×1 minute each leg. Then hold bottom position squat for 3 minutes.

Warm up: Warmy+ 4×4 squat cleans + jumping jacks (25) Xfit WOD: 21,18,15,12,9,6,3 of: Front squats (95/65) Sit ups Push press (95/65) Slam ball Push ups Pull up work: 18,12,10,10,10