Warm up: Warmy+ Tabata, 3 rds. of; Wall ball Lateral jumps, over line Lunges HRUP’s Xfit WOD: 100 Wall ball cleans 100 Push ups 100 KB swings 100 Sit Ups Pull up work; 9,8,7,7,6

I’m out tomorrow. Warm Up: Warmy+ 4×4 Squat Cleans + 25 single skips Xfit WOD: 21,18,15,12,9,6,3 of; DU’s (3:1) singles Back Squats (95/65) SDHP’s (95/65) Box Jumps (24/20″) Pull up work; 9,8,7,6,6

Warm up Warmy+ Tabata, 3 rds of; Squats Plank Split squats HRPU’s Xfit WOD: 10,9,8…1 of; Burpees Walking lunges (65/45) Ball slams Wall balls (20/14) Push press (95/65) Power cleans 95/65) Pull up work; 9,8,7,7,5

Warm Up: Warmy+ 4×4 Squat cleans + 20 jumping jacks Xfit WOD: 23 minute AMRAP of; 10 Deadlifts (155/115) 16 T2B 24 Push Ups **reps split between partner** Pull up work; 9,8,7,7,6

Warm Up: Warmy+ Take 5-7 minutes and warm up on today’s exercises Xfit WOD: 30 minute AMRAP (w/ partner) of; 40 Wall Balls 30 KB swings (53/35) 20 Push ups 10 Pull ups **work time is :30 then switch** Couch stretch 2×1 min. each leg 3 minute bottom position squat hold