Mwod:  Row 2mins, Roll pecs and shoulders on post, Band lat stretch, Couch stretch



Bench :  70% x 2,  75% x 2, 80% x 1, 85% x 1, 90% x AMAP
Triangle Pull aparts 3 x 15


Pull ups 4 x max reps


WOD:  EMOTM x 8

3 Power Cleans (85/155)
5 Box Jumps

MWOD:

smash pecs with lax ball x1min/side
roll lats on roller x1min/side
band lat/tri stretch x1min/side
stretch wrists x1min

LIFT:
work up to conservative 1rm snatch
continue working up to conservative 1 rm clean and press

strict press
2x max reps @75%

WOD:

300

25 pullups (8RM)
50 deadlifts  (55% of WM)
50 push ups
50 db snatches (30/50)
50 landmines (heavy)
50 box jumps (20/24)
25 pullups (8RM)

Mwod:  Row, Roll, Stretch


A) Deadlift:  75% x 3, 80% x 2, 85% x 1, 90% AMRAP

Push ups 3 x max reps (all reps for quality and to improve the push ups)


B)  Pull ups 4 x max reps


C)  WOD:  1 RFT


5 Man makers
10 T get ups (5per)
20 Hip Extensions
30 DB RDL's
40 Kb Swings
50 Battle Ropes

Squat:  75% x 3, 80% x 2, 85% x 1, 90% x AMRAP

Side plank ups 3 x 10/10


WOD:  8 min EMOTM

DB snatch 3/3 (30/50)


3RFT
DB Thursters 12-8-6 reps
Plank rows 12-8-6 reps
1 Arm C&P front squat 6-4-3- reps

(25/45)

MWOD:
Row 250M
Smash front hip/guts side hips with softball or shot put x2min/side
band from rack hip stretch x1min/side
roll lats on pipe x1min/side

LIFT:

Clean and Press anyhow
work up to max single
2x2@90%

WOD:

15-21-9
barbell rows
barbell cleans
barbell front squats

21-15-9
burpees
cal row
battle ropes

40-30-20
knees to elbows
v-ups

MWOD: Row 250M. lax ball pecs on post x1min/side, bully stretch x1min/side, band pec stretch x1min/side

LIFT:
a1) bench press
60% x3
70% x2
75% x1
80% xAMAP

a2) facepulls 4x15

WOD: 12 min EMOTM

deadlift x3
                              > odd
cleans x3

push press x3
                             > evens
front squat x3

Mwod:  Row 2 mins, Roll glutes x 2mins, Banded frog stretch x 2mins, Roll calves with barbell  1min/side


Squat:  70% x 3, 75% x 3, 80% x 1, 85% AMAP
Crab squat walk 3 x 5/way


WOD:

90 Sec stations for reps per round,
30 sec rest

3 rounds

Battle Ropes

Dubs

KB swings

Alt Split squats