Warm Up: Warmy+ Tabata, 3 rds of; Hollow hold Hold bottom position squat HRPU’s Wall sit Xfit WOD: Pull up work; 16,10,9,9,8

Warm Up: Warmy+ Tabata, 3 rds of: Squats Push ups Split squats Bar hold Xfit WOD: Pull up work; 16,10,9,9,8

Warm up; Warmy+ 4×5 Power clean + 20 jumping jacks xfit WOD: For time; 10, 9, 8, 7…1 of; Deadlift (155/95) Pull ups 1, 2, 3, 4…10 of; Front squats (115/75) Push press (95/65)

Warm up: Warmy+ 3×10 American swings + 20 jumping jacks. Xfit WOD: 42,30,18 for time of; KB squats (53/35) KB swings (53/35) Weighted sit up (use wall ball) Burpees Pull up work; 16,10,9,9,8

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: Pull up work; 16,10,9,9,8