Mwod:  Row 300m, Roll pecs with ball on post x 1min/side, Band pec stretch x 1min/side, Samson stretch x 1 min/side, Roll glutes x 1 min/side

Bench 5 x5 @ 80-85%
Face Pulls 4 x 20

WOD  3RFT

21 Cleans
15 Body rows
9 Front squats

Mwod:  1 lap of the building, Roll quads/upper back/ & calves x 20 passes each,  Band hamstring stretch x 1min/side, Couch stretch x 2mins/side, Roll glutes with ball x 1min/side


Deadlift 5 x 5 @ 85%
Rear flys 4 x 15


Amrap

Drunk lunge x 20
Prowler down & Back
Body Row x 10
Drunk lunge x 20
Goblet squat x 10
KB swing x 20

Lift:  A1)  Military Press 4 x8

         A2)  BPA 4 x 10 palms up & 10 palms down


WOD:  5 RFT

HR Push ups x max reps
Strict Pull ups x max reps

Rest 1-2 mins

Mwod:  1 lap of building, Roll quads x 20 passes, Couch stretch x 2mins/side, Bottom squat x 1min, Stretch calves x 2 mins/side


Squat: 4 x 5 @ 85%
No money 4 x 15


B)  Split squats 3 x 10/leg
B2)  Weighted hollow holds 3 x 10 
B3)  Hip Extensions 3 x15


C)  Partner Tire Flip timed max reps

Mwod:  Row 300m, Lax ball pecs on post x 1min/side, Lax ball traps on post x 1min/side, Band internal rotation shoulder stretch x 1 min/side

LIft:  Bench 3 x 10 @ 65%
         Face pulls 3 x 25

B)  Push Press 4 x 6
B2)  Strict Chins 4 x max reps

WOD:

1-2-3-4-5-6-7.....

Barbell Row
Body Row
Renegade Row

Mwod:  1 lap of building, Roll upper back & legs x 20 passes each, Stretch wrists x 2mins, Band Lat/tri stretch x 2mins/side, Band frog stretch x 2 mins


Cleans:  5 x 3 reps (Work up to heavy triple)



WOD:  30-20-10 reps

BB RDL's
Burpees
Landmines
Step ups (total)

Mwod:  Skip 100, Roll glutes with ball x 2mins, Band hamstring x 1min/side, Band hip stretch from rack x 1 min/side

Lift:  Military Press 5 x 10

Body row 5 x 10
No money 5 x 10


WOD:  1 RFT

Jog 4 laps
40 Burpees
40 KB Swings
40 Sit ups
Jog 2 laps
20 Burpees
20 KB swings
20 Sit ups