MWOD:

1) Row 300m
2) Smash Pecs + Front Shoulder w/lax Ball x2mins/side
3) Band Pec Stretch x1min/side
4) Band Internal Rotation Shoulder Stretch x1min/side
5) Couch Stretch x1min/side

LIFT:

A) BENCH PRESS
        5x2@90%

A2) BAND PULL APARTS 
                        5x2

WOD:

"GRIZZLY"
Barbell Complex
BB Row x3
Hang Clean x3
Front Squat x3
Push Press x3
Complete 1 Round, Add Weight Each Round, 15min Time Limit

MWOD:
Roll Quads x20 passes,
Trap Smash with lac ball x1min/ea
Pec smash with lac ball x 1min/ea
Band lat/tri stretch

Lift:

Max Clean and Press (jerk or push)

WOD:

3 rounds Tabata
30/10

Thrusters
Renegade Rows
Rope Slams 
T2B
Burpees

MWOD:

1) Skip 100
2) Smash Triceps On Bar, In Centerhead position x2mins/side
3) Band Lat/Tri x1min/side
4) Super Frog w/band x2mins
5) Roll Quads + Glutes On Roller x2mins

BENCHMARK:

Squat 80% for max reps
Chins AMAP in 1 set
C+Press 2 min AMRAP (75/135)
Push ups AMAP in 1 set
Burpees AMAP in 2 mins
Dubs AMAP in 2 mins
500m for time

Mwod:  Row 300m, Bottom squat x 2mins, Roll quads x 20 passes each, roll calves with barbell x 1min/side, Couch stretch x 2mins/side, Bottom squat retest x 1min



Squat:  5 x 2 @ 90%


WOD:

A)  AMRAP in 7 mins
       7 Renegade Rows
       7 Wall Balls

Rest 2 mins

B)  AMRAP in 6 mins
      6 Lunges/leg
      6 Push ups

Rest 2 mins

C)  AMRAP in 5 mins
      5 DB snatch LA
      5 DB snatch RA

MWOD:

1) Skip 100, 10 Squats, 10 Jax
2) Lax Ball Glutes x2mins/side
3) Outside Hip On Box x2mins/side
4) Couch Stretch x1mins/side

LIFT:

DEADLIFT 
 5x4@85%

WOD:

10RFT
3 Burpees
6 Toes To Bar
9 KB Swing

Mwod:  Row 300m, Roll lats x 20 passes each, Roll traps with ball on post x 1min, Band lat/tri stretch x 2mins/side, Band hip stretch from rack x 1min/side


A)  Military Press 4 x 6 @ 65%
A2)  Strict Chins 4 x MR



WOD:  4 RFT

40 Russian Twists
30 Cal Row
20 Thrusters
10 Body rows

MWOD:       1) Skip 100, Jax 10, Squats
                        2) Lax Ball Smash Pecs + Front Shoulders x2 mins/side
                        3) Band Pec Stretch x1 min/side
                        4) Couch Stretch x1 min/side

LIFT:  Bench Press - 5x4reps @ 85%

WOD: "52 Pick Up"
           No Ace, No Facecards
          Diamonds = DB Floor Press
          Hearts = Plank Row
          Spades = DB Front Squat
          Clubs = Band Pull-A-Parts