MWOD: Jog x 2 laps, outside hip stretch on box x 1 minute/side, roll quads x 20 passes each, roll upper back and trap x 2 minutes, couch stretch x 1 minute/side


LIFT: Bench 7 x 3 reps @ 75%

WOD: AMRAP x 6 Minutes
Push Press x 6 (75./135)
Chins x 6

6 Minute AMRAP
Push-ups x 6
Body Rows x 6

Mwod:  Row 2 mins,  Band lat/tri stretch (band at waist height) x 2mins/side, Roll quads x 20 passes each, Roll glutes x 1 min, Band frog stretch x 2mins


Squat 6 x 5 reps @ 75%


WOD:  5 RFT

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

MWOD: ROW X 300m, LAX BALL GLUTES X 2MIN /SIDE, BAND HAMSTRINGS STRETCH X 1 MINUTE /SIDE, BAND SHOULDER TREACTION X 1 MINUTE/SIDE, FROG STRETCH X 1 MINUTE


LIFT: DEADLIFT 6x5 @ 70%

WOD:
DB COMPLEX x 6 ROUNDS
DB CLEAN AND PRESS X 6
DB LUNGES X 6/LEG
DB FLOOR PRESS X 6
DB RDL X 6
DB ROW X 6/ARM

MWOD: Run x 2 laps, lax ball pecs on post x 1 minute/side, band pec stretch x 1 minute/side, band internal rotation stretch x 1 minute/side, couch stretch x 1 minute/side

LIFT: BENCH 6 x 5 @ 70%

WOD:
3 Rounds For Time
Run 1 lap
15 Chins
Run 1 lap
15 Chins

Mwod:  Prowler x 2 trips, Roll calves x 1min/side, Stretch calves x 2mins/side, Band frog stretch x 2mins, Roll chest on rack with ball x 1min


Squat 5 x 8 @ 70%


WOD:  
"To the End"  
25 min time limit

25 Burpees
50 Push ups
75 Squats
100 Sit ups
75 Squats
50 Push ups
25 Burpees

MWOD: Run x 2 minutes
             Bottom squat x 1 min
             T-spine ext on roller x 30 reps
             Band shoulder traction x 1 minute/side
             Couch Stretch x 1 minute/side

LIFT: Military Press 2 @ 65%
                             2 @ 75%
                          4x5 @ 80%  

WOD:
A)   EMOTM x 10 minutes
   Push Press x 8 (65%)

B) 5RFT
20 KB Swings
10 V-ups

MWOD: Prowler down and back x 2 trips
             Lax ball glutes x 1 minute/side
             Outside hip stretch x 1 minute/side
             Band tri/lat stretch x 1 minute/side
             Frog stretch x 1 minute

LIFT: Deadlift - 5 x 8 reps @ 65%

WOD: 5 RFT (20 minute time limit)
 DB Bench x 10
Strict Chins x 5
Russian Twist x 20