Mwod:  2 laps of the building, Roll quads and calves x 20 passes each location, Roll glutes/hips with ball on floor x 1min/side, Bottom squat x 1 min, Banded frog x 1min,


Squat:  5 @ 75%, 3 @ 85%, 1+ @ 95%
Pull aparts 3 x 10 palms up + 10 palms down


4 RFT

10 Barbell RDL's
10  Renegade Rows (5per side)
10 Split squats (5per leg)
10  Dubs
Row 200m

mwod: (1) row 300m
(2) lax ball glutes x2 mins
(3) smash front hips on roller x20 passes
(4) band hip stretch from rack x1min/side

lift                                                                                            wod:
a) deadlift 5@65%                                                                21-15-9                                              
               5@75%                                                               thrusters (65/115)
               5@85%                                                                 strict chins
     
a2) side plank-ups 3x8/8                                                       6 min amrap
                                                                                         2-4-6-8-10-12
                                                                                          burpee box jump
                                                                                           v-ups                                                            

MWOD

smash lats on roller x1min/side
roll upperback with lax ball
couch stretch
row 300m


Lift:
Power Clean
4x3@85%

WOD:

'300'

25 pullups
50 deadlifts
50 pushups
50 24 inch box jumps
50 leg raises
50 single arm clean and press
25 pullups

MWOD:
Jog two laps
lax ball pecs on post x1min/side
bully stretch x1min/side
band hip stretch from rack x1min/side
t-spine ext on roller x20 reps

lift

a1) Bench Press
     3@70
     3@80
     3+@90
a2) Body Row
     3x15

WOD:

sore ass 12 min amrap

drunnk lunge x10 ---->
goblet squat x10
sl hollow hold x5/5
drunk lunge x10 <----
cossack sqaut x5/5
kb swing x15

Mwod:  Prowler down & back x 2, Roll quads x 20 passes, Banded frog stretch x 2mins, Stretch calves x 1min/side


Squat:   3 @ 70%, 3 @ 80%, 3+ @ 90%
Band Face pulls 3 x 15


20-15-10-5 reps

Hip extensions
Knees to elbows/Hanging leg raises
DB RDL's
Dubs

Finished?  Row 500m

Mwod:  Smash pecs, Lat/tri stretch, Roll quads, Stretch wrists/forearms


Lift:  Military Press 5 @ 65%, 5 @ 75%, 5 + @ 85%
Chins 3 x mas reps


Amrap x 6 mins

Hang cleans x 6
Push press x 6


Amrap x 6 mins

BB row x 10
Russian Twists x 20

Mwod:  Row 300m, Roll quads and upper back x 20 passes each, Couch stretch x 2mins/side, Roll glutes x 1min/side, Outside hip stretch on bench x 1min/side


Deadlift:  2 ct pause 4 x 3 reps
SL Hollow hold x 10 (5 per)


WOD:  Triple Play-For Time

30-20-10 reps

Body Rows
Push ups
V ups

21-15-9 reps

Wall Balls
KB swings
Leg Raises

15-12-9 reps

Box Jumps
Burpees
Sit ups