Warm up: Warmy+ 4×4 Push press + run down and back Xfit WOD: 3 rounds for time of; 50 Thrusters (total) (75/55) 100 Sit ups (total) 50 Hang cleans (75/55) Cash out 800M run Pull up work; 12,9,7,7,7

Warm up: Warmy+ Tabata, 3 rounds of; Squats Push ups Plank hold Wall sits Xfit WOD: 800M run 50 Pull ups 100 HRPU’s 200 Lunges 800M run Couch stretch 2×1 each leg + hold bottom position x3 minutes

Warm up: Warmy+ 4×3 GTH + 20 DU’s (3:1 single skips) Xfit WOD: Row 5000M AMRAP 20 minutes of; 17 Wall balls 17 Push presses (95/65) 17 burpees 17 Back squats (115/75) Pull up work: 12,8,7,6,6

Warm up: Warmy+ 5 minutes on today’s exercises Xfit WOD:

Warm up: Warmy+ 4×3 Clusters + 30 single skips Xfit WOD: 3,6,9,12,15,18,21 for time of; K2E Push Press (95/65) Box jumps (20/24”) Plate push – P1 down, P2 back Pull up work; 12,8,7,6,6