Warm up: Warmy+ 4×4 squat cleans + 25 jumping jacks Xfit WOD: Every :45 seconds complete the following triplet; 3 Deadlifts (155/95) 5 Front Squats (115/75) 7 Burpees Over Bar 15 second rest Time cap 20 minutes Pull up work; 9,8,7,7,6

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