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

Warm up: Warmy+ 4×5 deadlifts + 20 jumping jacks Xfit WOD: 4 rounds for time of; 400M run 10 Hang Cleans (105/75) 15 Box Jumps (24/20”) 20 Front Squats (105/75) 25 DU’s Pull up work; 9,8,8,7,7

Warm up: Warmy+ 4×4 GTO + 30 single skips Xfit WOD: 5 rounds for time of: 24 squats (holding 25# plate)16 bar-facing burpees8 power cleans (95/65)4 thrusters (95/65) Pull up work; 9,8,6,5,5

Warm up: Warmy+ 4×4 GOH + 25 jumping jacks Xfit WOD: 5 RDL’s (65/45) 5 power cleans 5 front squats 5 OH press 5 back squats Do 8 rounds total, rest 60 seconds between rounds Pull up work; 8,7,5,5,5

Warm up; Warmy+ 3 rounds of; 7 Wall ball cleans, 10 squats and 3 T2B Xfit WOD: 75 Wall balls (20/14) 2 mile run 75 Wall balls Pull up work; 8,7,5,5,5