Warm up: Warmy+ 3×10 American swings + 20 jumping jacks. Xfit WOD: 42,30,18 for time of; KB squats (53/35) KB swings (53/35) Weighted sit up (use wall ball) Burpees Pull up work; 16,10,9,9,8

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: Pull up work; 16,10,9,9,8

Warm up; Warmy+ 3 sets of, 3 power cleans, 6 push ups, and 9 squats. Run baseline to baseline in between sets. Xfit WOD: 50,40,30,20,10 for time of; Wall ball HRPU’s K2E Pull up work; 16,10,9,9,8

Warm up; Warmy+ Tabata, 3 rds of; Squat splits Plank Bear crawl Mtn. Climbers Xfit WOD: Pull up work; 15,10,9,9,8

Warm up: Warmy+ 4×3 squat cleans + 20 jumping jacks Xfit WOD: For time of – 21,18,15,12,9,6,3 Front squats (95/65) Sit ups Box jumps (24/20”) Push press (95/65) Pull up work; 15,10,9,9,8