Deadlift 20 mins to establish 2 RM



WOD:  21-15-9

Thrusters (75/115)
Box Jumps
HR Push ups

Mwod:  Row 2 mins, Roll upper back and lats x 20 passes, Roll chest with ball on post x 1min/side
Couch stretch x 2mins/side


Bench 3 @ 70%, 3 @ 80%, 3+ @ 90%
BPA  3 x 15+15 (over/under)
DB Rows 3 x 15/arm


FOR TIME

100 KB swings
75 Squats
50 Push ups
25 Burpees


DONE?
500m Row

MWOD:
1) row 250m
2) smash lats with lax ball x1min/side
3) band lat tri stretch x1min/side
4) hip opener on bench

LIFT: work up to max for complex
1 clean + push press
1 clean + jerk
1 squat clean

WOD:

5 hang snatch high pulls ------- 10 v-ups
5 hang snatch high pulls ------- 10 body rows
5 hang snatch high pulls ------- 10 KB swings
5 hang snatch high pulls ------- 10 burpees

5 hang cleans -------------------- 20 v-ups
5 hang cleans -------------------- 20 body rows
5 hang cleans -------------------- 20 kb swings
5 hang cleans -------------------- 20 burpees

5 push press --------------------- 30 v-ups
5 push press --------------------- 30 body rows
5 push press --------------------- 30 kb swings
5 push press --------------------- 30 burpees

MWOD:
1) Row 2 mins
2) Smash lats on lax ball x1min/side
3) T-spine extension on roller x20reps
4) Band Shoulder Traction x1min/side

LIFT:
Military Press
5@70%
3@80%
3x3@85%

facepulls
3x20

WOD:
3 Rounds for Reps

Minute
1 row for cal
2 squat
3 v-ups
4 burpees
5 h.r. push ups
6 rest

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



Deadlift:  3 @ 70%, 3 @ 80%, 1 @ 90%,  95% AMRAP

Around the world planks 3 x 6


WOD:  3 RFT

Row 400m
5 Clean & Jerk (85/135)
10 OH Lunges/leg
15 Hip Extensions

Lift:  Bench 60% x 5

                     70% x 5

                     80% x AMRAP

BPA 3 x 15 (2ct hold)

WOD:  For time

35 Wall Balls

6 Rounds of:

5 burpee box jumps

10 KB swings

15 Body rows

35 Wall Balls

Mwod:  Row 200m, Banded frog stretch x 2mins, Roll glutes x 1 min/side, Couch stretch x 2mins/side


Squat:  70% x 3, 80% x 2, 90% x 1, 95% x AMAP

Crab walk 3 x 5/way


B1) Step ups 3 x 10/leg
B2) Pull ups 3 x AMAP



WOD:  EMOTM x 12 mins

3 Power Cleans
5 Box Jumps
3 Push ups