Mwod:  Row 250m, Roll chest on post with ball, Band lat stretch, Stretch wrists


Bench 3 @ 70%, 3 @ 80%, 3 @ 90%, AMRAP @ 90%

Band crab walk 3 x 15/15


WOD:  For time

3 Rounds of:

5 Power Cleans (95/155)
10 Wall Balls

3 Rounds of:

10 Renegade Rows (30/50)
5 DB Push press (30/50)

3 rounds of:

10 Cal row
5 Push ups

Mwod:  Row 250m, Roll glutes with ball, Pre squat hip opener, Roll calves with barbell


Squat 5 @ 65%, 5 @ 75%, 5 @ 85%, AMRAP @ 85%

No money + BPA 4 x 20/20


WOD:  7 Rounds

7 Pull ups
7 Burpees
7 RDL's (95/155)

Mwod:  Row 250m,  Stretch wrists, Band lat/tri stretch, Roll upper back with roller


Military Press 3 x 3 @ 90%, Amrap @ 90%

Bent Rows 4 x 10


WOD:  3 RFT

4 Box Jumps
8 Alt One arm DB Clean & Press with fat grip (30/50)
12 Body rows
16 Walking Lunges (8/leg) (30/50)
20 Cal row

Mwod:  Row 250m, Roll glutes on floor, Roll upper back, Band hamstring stretch


Deadlift 5 @ 65%, 5 @ 75%, 5 @ 85%, 5+ @ 85%

Band push downs 3 x 20


WOD: 

AMRAP in 6 mins:

20 Dubs
5 Push ups

Rest 1 min

AMRAP in 6 mins
20 KB Swings
10 Body rows

Rest 1 min

AMRAP in 6 mins
20 Battle ropes
20 Goblet squats

Mwod:  Row 250m, Roll upper back on floor with ball, Tspine ext over roller x 20, Stretch wrists, Band lat/tri stretch


Military Press

Bent Rows


WOD:  3 RFT

3 T get ups/arm
5 Power cleans (95/145)
7 DB Clean & Press (30/50)
21-15-9 Cal Row

Deadlift 5 @ 75%, 3 @ 85%, 1 @ 95%, AMRAP @ 85%

DB Military 3 x 12


WOD: 2 RFT

50 Dubs
15 T2B
7 DB snatches/arm
15 Push ups
50 Rope slams

Mwod:  Row 250m, Roll chest on post with ball, Band lat/tri stretch, Frog stretch


Bench 5 @ 65%, 5 @ 75%, 5 @ 85%, AMRAP @ 85%

Band crab walk 3 x 12/12


WOD:  1 RFT

20 Pull ups
20 Push ups
20 Burpees
20 Wall Balls
20 Lunges (30/45)
20 Cal Row

Mwod:  Row 250m, stretch wrists, Roll forearms/triceps on barbell, Roll upper back with ball on floor, Band lat/tri stretch


Deadlift 3 @ 70%, 3 @ 80%, 3 @ 90%, 3+ @ 80%

Pull ups 4 x 4 reps


5 RFT

3 T get ups/arm
6  OH lunges/leg
9 Body rows

Bench 5 @ 75%, 3 @ 85%, 1@ 95%, AMRAP @ 85%

Side plank row 3 x 12/12

3RFT

7 Hang cleans (75/115)

7 Push press

7 BB Row

7 Squat cleans

7 Thrusters

Mwod:  Row 250m, Roll glutes with ball, Roll quads with roller, Roll calves with barbell, Stretch calves


Squat 5 @ 75%, 3 @ 85%, 1 @ 95%, AMRAP @ 85%

Plank up and downs 3 x 10


WOD:  Lunge Buffet 3 RFT

Drunk Lunge Left x 10
KB swings x 20
Body Rows x 10
Drunk lunge Right x 10
Battle Ropes x 20
Row 10 Cals