Warm up: Warmy+ 4×3 clusters + run around the gym Xfit WOD: A few pulls in between 2, 2 minute couch stretches.

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises Xfit WOD: Pull up work: 5×8

Warm up: Warmy+ 5×5 Power cleans + 25 Jumping jacks Xfit WOD: For time 21,18,15,12,9,6,3 of; Hang power cleans (95/65) Front squats (105/75) Push ups Pull up work; 4×10

Warm up: Warmy+ Tabata, 3 rds of; 25 DU’s (50 singles) Bear crawl to mid court and back KB squats Push ups Xfit WOD: For time; 150 KB Swings (53/35) **5 burpees every minute, start with 5. Pull up work; 10,9,8,7,6

Warm up: Warmy+ Tabata, 3 rds of; Squats Hollow hold Wall sit Handstand hold Xfit WOD: For time of;10-9-8…3-2-1Devil press (25/10)Walking lunge (75/55)Wall ball (20/14)K2EPush press (75/55) Pull up work; 5×7