MWOD: 1. Jog 2 laps of building
             2. Roll T-spine x20 passes
             3. T-spine EXT x20 reps
             4. Band shoulder traction x 1min/side
             5. Band shoulder internal rotation x 1min/side

LIFT:  A1. Bench  3x1 @ 95-100%
          A2. No Money  3x10
          A3. BPA           3x10

WOD:   52 Pick-up

Diamonds= DB Snatch ALT

Hearts= 1 Arm push press

Clubs= 1 Arm DB Row

Spades= Drunk Lunge

Mwod:  Row 2 mins, Roll upper back and quads x 20 passes each, Band hamstring stretch from rack 2 mins/side, Band lat stretch x 1min/side, Roll glutes x 1min/side


Deadlift 4 x 8 reps



WOD:  5 RFT

5 Clean & Jerk (75/135)
5 Pendlay Row

MWOD: Roll Lats and Traps with ball on floor x 2min/side, roll Pecs on rack x 1min/side, Super Squat Hip Sequence

LIFT: Snatch if you can
         4x2 @ 85ish %

WOD: 10 Rounds for Time
5 Thrusters (heavy)
10 Pull Ups
200m Row / 1 Lap around the building
1 minute rest

MWOD: 1.Skip 100, Jax x 20, Squat x 10
               2. Roll quads + adductors x 30 passes each
               3. Couch stretch x 1 min/side
               4. Frog stretch x 2mins
               5. Stretch calves + ankles x 1 min/side


LIFT: A1. Squat 4x5 @ 80-85%
         
           A2. BPA   4x20


WOD: A. AMRAP 12 mins

                Jog 1 lap
                25 KB swings

            B. For Quality
             
                 50 V-ups
                 50 Russ twists
                 50 Sit-ups

Mwod:  Row 2 mins, Roll lats x 20 passes each, Stretch wrists on floor x 1min, Band lat/tri stretch x 2 mins/side, Banded frog stretch x 2mins



A)  For time

  6-5-4-3-2 reps Thrusters (75/135)
      15 KB swings each set


B)  12 min AMRAP

1 Pull up
2 Push ups
3 Squats

Add 1 rep to each movement per round

MWOD: 1. Row 250m
               2. Lax ball pecs + traps on post x 2 minutes/side
               3. Band shoulder traction x 1 minute/side
               4. Band internal rotation shoulder stretch x 1 minute/side
                        (Hand behind back, band above elbow)

LIFT: A1. Bench 4x3 @ 90-95%
          A2. No money 4x15
          A3. BPA 4x15

WOD: A. 7 min AMRAP
                3 push press 70-75%

            B. 7 min AMRAP
                 1 arm DB row x 5/arm
                 Hold front plank for remaining time. 

Mwod:  Row 2 mins, Roll upper back on floor with ball x 1min, Band hip stretch from rack x 2mins/side, Band hamstring x 2mins/side, Roll glutes with ball x 1min/side


A1)  Deadlift:  4 x 10
A2)  Push ups  4 x max reps


B) Clean skills x 6mins


WOD:  Death by Clean & Press (75/135)

Min #1:  One rep
Min #2:  Two reps
.
.
.

Amrap



Finished?  500m Row