Warm up: Warmy+ 4×4 Power cleans + run baseline to baseline Xfit WOD: 5000M Row 20 minute AMRAP of; 10 Wall ball (20/14) 5 GTO (95/65) 10 Wall ball 5 Front squat (95/65) Pull up work; 13,9,8,7,7

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises Xfit WOD: 2×1 minute, each leg couch stretch

Warm up: Warmy+ Tabata, 3 rds. of: Plank shoulder taps Mountain climbers Squats Barbell hang cleans Xfit WOD: Pull up work; 12,9,7,7,7

Warm up: Warmy+ 4×3 Clusters + run down and back. Xfit WOD: 5000M Row AMRAP, 20 minutes of; 3 Thrusters (95/65) 5 Burpees 7 Box jumps (28/24”) 9 Hang Cleans (95/65) Pull up work; 12,9,7,7,7

Warm up: Warmy+ 4x Bear complex + 20 jumping jacks Xfit WOD: