Warm up: Warmy+ 4×4 clusters + 20 jumping jacks Xfit WOD: 50,40,30,20,10 of; KB Swing (53/35) Hang Cleans (75/55) Sit ups Thrusters (barbell only) **Wear weighted vest (20/14) Pull up work; 17,11,10,9,9

Warm up: Warmy+ 4×4 Power clean + 20 jumping jacks Xfit WOD: AMRAP, partners switch every 30 seconds for 30 minutes: Complex: deadlift, hang clean, front squat, push press (95/65) 10 KB Swings (53/35) 6 box jumps (28/24”) Pull up work; 17,11,10,9,9

**I’m out tomorrow** Warmy+ Take 5 minutes and warm up on today’s exercises Xfit WOD: Complete as many rounds as possible in 20 minutes: 25 K2E50 push ups75 wall-ball shots ♀ 14-lb. ball to 9 ft.♂ 20-lb. ball to 10 ft. Pull up work: 17,11,10,9,9

Warm up: Warmy+ 4×5 Push Press + bear crawl, half court and back. Xfit WOD: Pull up work; 17,11,10,9,9

Happy Friday The 13th Warm Up: Warmy+ 3 sets of, 1 Power clean, 2 Hang clean and 3 Front squats + 50 single skips Xfit WOD: 13 rounds for time of; 13 DU’s 13 Lunges (while holding a plate, 25/10#) R = 1, L = 2…etc. 13 HRUP’s Pull up work; 17,11,10,9,9