Warm up: Warmy+ 3×3 of deads to hang clean + bear crawl to half court and back Xfit WOD: 7 rds., 3 minute intervals with 1 minute rest of; 3 front squats (135/95) 6 burpees 9 pull ups Cash out; 3x 1 minute couch stretch (each leg)

Warm up: Warmy+ 4×4 bent over rows + 20 Single skips Xfit WOD; 25 minute AMRAP of; Odd #’s 30 Wall balls (20/14) P1 15 Box jumps (24/20) P2 10 SDHP’s (95/65) Even #’s 30 Wall balls (20/14) P2 15 Box jumps (24/20) P1 5 Clusters (95/65) Pull up work; 3×10, 2×7

Warm up; Warmy+ 4×5 power cleans + run baseline to baseline Xfit WOD: 4 rds for time of; 25 Push ups 25 front squats (95/65) 25 push press (95/65) 25 sit ups Pull up work; 5×7 – on last 2 reps of each set, lower down over 5 seconds.

**I won’t be there tomorrow. Warm up; Warmy+ Tabata, 3 rds of; Squats HRPU’s Hold bottom squat position Hang from pull up bar Xfit WOD; AMRAP in 20 minutes 5 Pull-Ups 10 Push-Ups 15 Air Squats

Warm up; Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD; For time of; 21,18,15,12,9,6,3 Wall ball (20/14) Box jump (24/20”) Pull ups DU’s (3:1 singles)