I’m out of town this Friday. Warm Up: Warmy+ 4×3 Squat cleans + 25 jumping jacks Xfit WOD: Pull up work; 10,8,6,6,6

Warm up: Warmy+ Tabata, 3 rds. of; Split squats Plank hold Mtn. Climbers Hollow hold Xfit WOD: 50,40,30,20,10 of; Wall balls (20/14) HRPU’s **10 reps WB, switch, 10 reps HRPU’s then each run baseline to baseline ***wear weighted vest (20/14) Pull of work; 10,8,6,6,6

Warm up: Warmy+ Go through each exercise and perform 10 reps/ea. complete 50 single skips at the end. Xfit WOD: For time, 21,18,15,12,9,6,3 of; Power cleans (95/65) K2E Push ups SDHP’s DU’s (3:1 single skips) Pull up work: 10,7,6,6,5

Warm up: Warmy+ 3×5 of wall ball cleans, American KB swings and burpees Xfit WOD: 15 minute AMRAP P1 completes 2 laps around gym while P2 completes 10 swings (53/35) then switch Both partners continue to alternate roles and complete as many rounds as possible in 15 minutes 10 minute EMOM:

Warm up: Warmy+ 25 barbell thrusters (split how you see fit) then run 2 laps out on field. Xfit WOD: 100 deadlifts (95/65) 50 pull ups 50 sit ups 100 front squats (95/65) **every 2 minutes, 5 HRUP’s + 5 squats 3×1 minute, each leg, couch stretch.