Mwod:  Row 2 mins, Roll upper back and quads x 20 passes each, Band lat stretch x 2mins/side, Couch stretch x 2mins/side


Deadlift 3 x 10 @ 60%
DB Rows 3 x 10/arm


For Time

Drag a sled down and back between each exercise

300m Row
50 Lunges
40 DB Snatches
30 KB swings
20 Hip Extensions
10 Turkish get ups

Mwod:  Roll pecs, Pec stretch, Roll quads, Pre squat hip opener



Lift:  Squat 3 x 10 @ 60%
Band x walk 3 x 10/10

Wod:

2 min Amrap BB Clean & Press )75/135)

2 min Amrap Burpees

1 set of Push ups for max reps

500m Row

Mwod:  Row 2 mins, Roll upper back and lats x 20 passes each location, Roll chest on post with ball x 2mins, Band frog stretch x 2mins, Stretch wrists x 1min



Bench 3 x 10 @ 60%
NO money 3 x 20



WOD:  For Time

15-12-9-6-3 reps of:

Dubs
Manmakers
Pull ups/Body rows
Box Jumps



Happy Birthday Jenna, I hope you asked for MANMAKERS!

MWOD

Roll hips and glutes with lax ball x1 min/side
band lat tri stretch x1min/side
roll upper back on roller + tspine extensions x20 passes x20 extensions

Lift:
Cleans
work up to conservative max single
2x3@85% of single

WOD:
FOR TIME
5 push press >>>>>> 10 cal row
5 push press >>>>>> 15 burpees
5 push press >>>>>> 20 push ups
5 push press >>>>>> 25 body rows
5 push press >>>>>> 30 kb swings
5 push press >>>>>> 35 body rows
5 push press >>>>>> 40 wall balls
5 push press >>>>>> 45 plank ups
5 push press >>>>>> 50 plate raises

MWOD:
20 Jax, 10 Squats, smash pecs on post x1min/side, roll lats x20 passes, t-spine ext on roller x20 reps, band shoulder traction x1min/side

LIFT:
Military
3@70%
3@80%
3+@90%

strict chins
3x3-6 reps

15-12-9-12-15

DB Front Squat
DB RDL
BURPEES
Body Row

Mwod:  Row 2 mins, Roll quads x 20 passes, Couch stretch x 2mins/side, Roll glutes x 1min/side, Band hamstring stretch from rack x 2mins/side


Squat:  3 x 10 @ 60%

SL RDL 3 x 10/leg


WOD:  4 RFT

10 SL Hollow holds/leg
10 Burpee broad jumps
10 Knees to elbows
10 Split squats/leg
200m Row

Mwod:  pec smash on post with ball, Band pec stretch, Bully stretch, Roll lats with ball


Lift: Bench Press 5 @ 75%, 3 @ 85%, 1+ @ 95%

Body rows 3 x 12
SL Glute bridge 3 x 6/side


WOD:  6 min Amrap

DB push press
DB row
Jump squat x 10

6 min AMRAP

Push ups x 10
sit ups x 10
Plank ups x 10