MWOD:
Row 250M
roll pecs with lax ball on post x1min/side
smash front side hip with soft ball or shot put x1min/side
hip opener on box x1min/side

LIFT:
Power Snatch
3x3@85%


WOD:
3 RFT

Strict Press 10 (5RM)
Tire Flips x5  big or x12 small
Sled drags > and <
Farmers Carries > and <

MWOD: row 250m, roll lats x20 passes each, roll traps with ball on post x1 min each, t-spine extension over rollers x15, band lat tri stretch x1min/side

Lift
a1) Squat
60%x3
70%x2
75%x1
80%xAMAP

a2) crab walk
4x10/10/10/10

WOD:
50 wall balls
40 kb swing
30 t2b
20 burpee box jumps
10 h.r. push-ups

Mwod:  Row 2 mins, Roll lats x 20 passes each, Roll traps on post with ball x 1 min, Tspine extension over roller x 15, Band lat tri stretch x 1min/side


Military Press:  60% x3, 70% x 2, 75% x 1, 80% x AMAP

Pull ups 4 x max reps


WOD:  2 RFT

20 Burpees
30 Battle Ropes
40 KB swings
30  Goblet Squats
20  Box Jumps

Deadlift 60% x 3, 70% x 2, 75% x1, 80%x AMRAP

Side plank 3 x 8/8

WOD:  3 Rounds for max reps

Push Press
rest 90sec
Pull ups
Rest 90 Sec
Burpees
Rest 90 Sec

Mwod:  Row 2 mins, Roll upper back on floor x 2mins, Roll chest x 2mins, Band lat stretch x 2mins/side


Bench:  60% x 1, 70% x 1, 75% x AMAP

DB rows 3 x AMAP


WOD:

1 RFT

30  Dubs/100 Skips
21 Thrusters (65/115)
50 Russian Twists
21 Power Cleans
30 Row for Cals
21 Push Press
50 Sit ups

MWOD:
Row 250m
Roll lats with pipe x20 passes/side
band lat tri stretch  x1min/side
couch stretch x1min/side
stretch wrists x1min/side

LIFT:
Power Clean
warm ups
3@75%
2@85%
?x1@90-100+%

WOD:
Push Press x4 ------ 10 body rows
Push Press x8 ------ 10 db rows
Push Press x12 ---- 10 barbell rows
Push Press x16 ---- 10 plank rows
Push Press x20 ---- 10 half kneeling rows

Mwod:  Row 2 mins, Roll glutes with ball x 2mins/side, Outside hip stretch on bench x 2mins/side


Deadlift:  60% x 3, 70% x 3, 75% x AMAP

Around the world planks 3 x 10


4FT

20 Weighted Step ups
10 Thrusters
5 Pull ups
5 Push Jerks