Warm up: Warmy+ Tabata, 3 rounds of; Bar hang Wall ball cleans HRUP’s Squats Xfit WOD: For time, 50,40,30,20,10 of; Wall ball Box jumps K2E Ball slams Pull up work; 11,8,7,6,6

Warm up: Warmy+ 4×3 Clusters + 25 jumping jacks Xfit WOD: 20 min EMOM, Goal – 30 seconds on, 30 seconds off, of; 3 Power cleans (115/75) 5 Push ups 7 Squats Pull up work; 11,8,7,6,6

I’m out of town this Friday. Warm Up: Warmy+ 4×3 Squat cleans + 25 jumping jacks Xfit WOD: Pull up work; 10,8,6,6,6

Warm up: Warmy+ Tabata, 3 rds. of; Split squats Plank hold Mtn. Climbers Hollow hold Xfit WOD: 50,40,30,20,10 of; Wall balls (20/14) HRPU’s **10 reps WB, switch, 10 reps HRPU’s then each run baseline to baseline ***wear weighted vest (20/14) Pull of work; 10,8,6,6,6

Warm up: Warmy+ Go through each exercise and perform 10 reps/ea. complete 50 single skips at the end. Xfit WOD: For time, 21,18,15,12,9,6,3 of; Power cleans (95/65) K2E Push ups SDHP’s DU’s (3:1 single skips) Pull up work: 10,7,6,6,5