Mwod:  Row 2 mins, Roll quads x 20 passes each, Couch stretch x 2mins/side, Band lat/tri stretch x 1minside, Bottom squat x 2mins


Squat:  5 @ 65%, 5 @ 75%, 5+ @ 85%


WOD:  52 Pick up- No face cards

Hearts- DB push press
Diamonds- DB row
Spades- DB Lunges
Clubs- DB RDL's
Aces- 5 Burpees

MWOD: Row 300M, smash pecs and traps on post with lac ball x 1 min each, couch stretch x1 min each, glute smash with lac ball x1min each

LIFT:
Hang Clean work up to 3 RM

WOD:
21-15-9 complex

8 deadlifts
7 cleans
6 front squats
8 leg raises
7 knees to bows
6 toes to bar

6 deadlifts
5 cleans
4 front squats
6 leg raises
5 knees to bows
4 toes to bar

4 deadlifts
3 cleans
2 front squats
4 leg raises
3 knees to bows
2 toes to bar

MWOD:

1) Row 300M
2) Lax Ball Glutes + Hips x2mins/side
3) Pre-Squat Hip Opener x1min/side
4) KB Stretch x1min/side
5) Couch Stretch x1min/side

LIFT:

    SQUAT
5x3 Test 3RM

WOD:

       15-12-9-6-3 
For Time + Quality

Box Jumps (20/24)
Push Press (75/135)

Mwod:  Skip x 2mins, Roll lats x 20 passes, Frog stretch x 2 mins, Stretch wrists x 1 min, Roll chest and shoulders with ball x 2mins


Bench 5 x3 work up to 3 RM 


WOD:  AMRAP in 12 mins

10 Burpees- 5 Chins- 10 Dubs
9 Burpees - 5 Push ups - 10 Dubs
8 Burpees - 5 Chins - 10 Dubs
7 Burpees - 5 Push ups - 10 Dubs
.
.
.
.

Mwod:  Row 300m, Smash traps & upper back on ball on the floor x 3mins, Smash pecs on post with ball x 2mins/side, Band shoulder traction x 1min/side

Lift: Military Press Test 3 RM


WOD:  EMOTM x 14mins

Odd:  Deadlift x 5 @ 65%
Even:  Squat Jump x 10

Mwod:  Row 300m, Roll quads and upper back x 20 passes, Couch stretch x 2mins/side, Band hamstring from rack x 1min/side, Roll glutes x 1min/side


Deadlift:  5 x 3 reps - work up to a current 3 RM



WOD:  Filthy Fifty

50 Cal row
50 Hand release push ups
50 Thrusters (25/45)
50 Lunges (25/45)
50 DB side raises
50 Body rows
50 Burpees

MOWD:
Row 300m
Banded Superfrog x 2min
Band Lat/Tri Stretch x 1min/side
Smash Glutes with Lax Ball x1min/side

LIFT:
Bench 4 x 3 @ 85%

WOD: Three Rounds for Time
Skip 1 minute
10 Cleans
10 Push Press
10 Barbell Rows
Skip 1 minute
10 High Pulls
10 Barbells Push Ups
10 Barbell Rows
Skip 1 minute
10 Cleans
10 Push Press
10 Barbells Rows