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

Warm up; Warmy+ 3 sets of, 3 power cleans, 6 push ups, and 9 squats. Run baseline to baseline in between sets. Xfit WOD: 50,40,30,20,10 for time of; Wall ball HRPU’s K2E Pull up work; 16,10,9,9,8

Warm up; Warmy+ Tabata, 3 rds of; Squat splits Plank Bear crawl Mtn. Climbers Xfit WOD: Pull up work; 15,10,9,9,8