MWOD: 100 skips, 20 jax, 20 squats, roll upper back and traps x  2 minutes, tspine ext on roller x 30reps, couch stretch x 1 minute/side, TFL smash on roller x 1 minute/side


BENCH: 3 @ 70%
             3 @ 80%
             3 @ 90%
             3+@ 70%

WOD: 1 Bourbon 1 Scotch 1 Beer x 14 minutes
           (burpee)    (snatch)  (v-up)

1.2.3.4.5.6.7.8.9.10....
Burpee
DB Snatch(alt)
V-Ups

Mwod:  Row 2 mins, Roll upper back on floor with ball x 1min,  Band Lat stretch from rack x 2mins/side, Roll glutes x 2mins


LIFT:  Deadlift:  5 @ 75%, 3 @ 85%, 1 @ 95%, 3 or more @ 85%


WOD:  

"Satan's Whiskers" 3 RFT

10 Chins/Body Rows
10 Front Squats (75/135)
10 Burpees

MWOD: Skip x 100, Jax x 50, Roll quads x 20 passes each, band hamstring stretch x 2 minute/side lax ball chest x 1 minute/side, Band shoulder traction,  outside hip stretch x 1 minute/side


WOD:

1 Round For Time:

250m Row
70 KB Swings
50 Sit-ups
30 Push-ups
10  Burpees
70 KB Swings
50 Sit-ups
70 KB Swings
250m Row

Finished: 200 Band Pull Aparts

MWOD: 100 Skips, 20 squats, 20 jax, band distracted hip stretch/floss x 1 minute/side, roll quads x 30 passes/leg, stretch calves and ankles x 1 minutes/side

MWOD SKILL: KB Pec Floss x 4 mintes

LIFT: Squat 4 x 2 @ 95- 100%

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

Mwod:  Row 2 mins, Roll upper back with ball on floor x 1min, Stretch wrists and forearms on floor x 1min, Roll glutes with ball x 1min/side, Couch stretch x 2mins/side


Bench:  *add 5lbs to WM* 
5 @ 65% 
5 @ 75% 
5 @ 85%
5 or more @ 75%


WOD:  AMRAP in 15mins

"LUNGE BUFFET"

Lunge x10
10 Push ups
10 Alt. DB snatches
Lunge x10
10 Sit ups
10 Burpees

MWOD: Row x 2 minutes, lax ball hamstrings, on box x 1 minute/side, pre squat hip opener x 1 minute/side, bottom squat x 2 minutes

LIFT: Squat 8 x 3 @ 70% (max 1 minute rest)

WOD: 10 minutes
10 Deadlifts (60%)
10 Box Jumps
10 Body Rows

Mwod:  20 squats, 20 Jax, 100 Skips, Roll upper back x 20 passes, T-spine ext on roller x 20, Couch stretch x 2mins/side

Lift:  Military Press:  3 @ 70%, 3 @ 80%, 3 @ 90%, 3 @ 80%, 3 @ 70%

WOD:  "the Bear" 15 mins

Power clean
Front squat
Push Press
Back Squat
BTN Push Jerk