Mwod:  2 Laps, Roll quads x 20 passes each, Roll calves 20 passes each, Banded frog stretch x 2mins, Bottom squat x 2mins


Squat: 2 ct pause 4 x 2 reps

Stir the pot 3 x 6/way


WOD:  4 RFT

5 Left arm Thrusters
10 Deadlifts (60-65%)
5 Right arm Thrusters
10 OH Lunges/leg
30 Dubs

Mwod: Row 200m, Smash pecs x1 min/side, Band shoulder traction x1 min/side, Outside hip stretch on bench x 2 mins/side

LIFT:

Military press 4x8 @ 75%

Band pull apart 4x20

B) Pull-ups max reps in 8 mins

WOD: 7 min AMRAP

3 way shoulder x6 per way

Lunges x8/8

7 min AMRAP

Push-ups x max

Prowler x down+back

Mwod:  2 laps, Roll glutes x 1min/side, Roll quads x 20 passes, Outside hip stretch on bench


Deadlift:  2 ct pause 4 x 2 reps

Side plank up 3 x 6/side


B1)  3 way lunge 3 x 4/way
B2)  Band choppers 3 x 8/way



C)  AMRAP in 10 mins

DB Push press x 6  (25/45)
DB rows x 6 (two DB's at once)
Goblet Squats x 12  (30/50)
Battle Ropes x 24

Mwod:  2 laps, Roll chest & traps on post x 1min/side, Band lat tri stretch, Stretch wrists


Military:  5 @ 75%, 3 @ 95%, 2+ @ 95%, Drop to 65% for AMRAP set

Rear flys 3 x 15



WOD: Abdominus meets Prowler

Prowler down & back
Sit ups x 50
Plank x 20 shoulder touches
v-ups x 20

Prowler down & back
Russian twists x 50
Leg Raises x 30
Landmines x 20

Prowler down & back
DB front squat x 50
Band choppers x 30
Push ups x 20

Lift:  2 ct pause Deadlift 4 x 4

Deadbug 4 x 4/side


B1)  Band x walk 3 x 10/10
B2)  Cossack squats 3 x 10/10


WOD:  7 min Amrap

7 hang cleans
7 box jumps

Mwod:  Row 2 mins, Roll lats & upper back x 20 passes, Band lat stretch, Couch stretch


Bench:  2 ct pause 4 x 4 reps

SL RDL 3 x 10/leg


WOD:  4 RFT


18  V-ups
14  Split squats
10  T get ups
6 Pull ups
2 Man makers

LIFT:  Military Press 4 @ 70%, 4 @ 80%, 4+ @ 90%

Band x walk 3 x 8/8


LIFT:  Tabata 8 rounds each of 20/10

Push Press (75/135)
Power cleans (75/135)
Goblet squats (25/45)