Warm Up: Warmy+ 3 rds., 5 reps of; KB swings Push-ups KB squats K2E Xfit WOD: For time (partner WOD): 150 Wall Balls (20/14) 150 HRPU’s 150 KB Swings (53/35) 150 Power Cleans (75/65) **while wearing a weighted vest. If you don’t have a vest, add 10 reps to each exercise. Pull up work; 5×8

Warm Up: Warmy+ 4×5 Power Cleans + 20 Jumping Jacks Xfit WOD: Pull up work: 12,10,8,6,4

I’m out tomorrow. Warm up: Warmy+ Tabata, 3 rds of; Push up K2E Plank Squats Xfit WOD; Thrusters; 65/45 Pull up work; 12,10,8,6,4

Warm up: Warmy+ Tabata, 3 rds of; Squats Push ups Wall ball cleans Pull up bar hang Xfit WOD; 100 reps, each of the following; Wall balls KB Swings (53/35) Abmat sit ups (wall ball for weight) BW squats (holding 25# plate) Cash out; 800M run Pull up work; 12,11,10,9,8

Warm up: Warmy+ 4×3 deadlifts + 25 jumping jacks Xfit WOD: For time, 21,18,15,15,18,21 of; Front Squats (95/65) Push Press (95/65) Burpees Pull up work; 12,10,9,8,7