Warm Up: Warmy+ 10 rds, 1 rep of wall ball, burpee, and box jump over, + 20 single skips Xfit WOD: 5000M row (for you know who) 20 minute AMRAP of; 3 Burpees 9 Box jump overs 15 Wall balls 21 Sit ups Pull up work; 14,9,8,8,7

Warm up: Warmy+ Tabata, 3 rds., of; Bottom position squat, holding 25# plate Plank hold Run down and back Hang from bar Xfit WOD: Pull up work; 14,9,8,8,7

Warm up: Warmy+ Tabata, Rds. of; Bar hang Split squats Mtn. Climbers Wall sits Xfit WOD: Pull up work; 14,9,8,8,7

Warm up: Warmy+ 3×5 deadlifts + bear crawl to half court Xfit WOD: 21,18,15,12,9,6,3 for time of; Box Jumps (24/20”) Push ups Squat cleans (95/65) K2E Pull up work: 14,9,8,8,7

Warm up: Warmy+ 4×3 squat cleans + 20 single skips Xfit WOD: For time, 50,40,30,20,10 (total); Wall ball (20/14) Hang Clean (95/65) DU’s (3:1 singles) Slam ball Pull up work; 14,9,8,8,7