Warm up: Warmy+ 3×5 squat cleans + 25 single skips Xfit WOD: 1,2,3…10,10,9,8…1 of; DU’s Wall balls (20/14) Pull ups (on up ladder), back squats (115/75) on down ladder Push ups

Warm up: Warmy+ Tabata, 3 rds of; KB deadlifts HRPU’s KB American swings Plank hold Xfit WOD: The Kettlebell Spezial… 4 big KB movements, 4 big bodyweight movements, increasing 1 rep at a time giving you a total body big bang for your buck. Pull up work: 6,5,4,4,3

Warm up: Warmy+ 5×3 strict press + 20 jumping jacks Xfit WOD: With a running clock, as fast as possible perform the prescribed work in the order written for 2 rounds. Pull up work; 6.5.4.4.3

Warm up: Warmy+ 4×3 power cleans + 20 single skips Xfit WOD: For time, of 21,18,15,12,9,6,3 Front squats (115/75) Push ups GTO (75/55) Box jumps (28/24”) Pull up work; 5×7

Warm up: Warmy+ 3×3 of today’s exercises + 25 jumping jacks in between rounds Xfit WOD: