MWOD:
Row x2 min
pec smash on post x1min/side
glute smashz2min/side
couch stretch x1min/side

LIFT
A1) bench (add 5lbs to WM)
5@55%
5@65%
3x10@70%
a2) body rows
3x20

WOD
EMOTM 12min

min 1: dubs
min 2: renegade rows
min 3: reverse lunges
min 4: v-ups

Mwod:  Row 2 mins, Bottom squat x 1min, Roll glutes & calves with ball, Couch stretch


Squat:  60% x 3, 70% x 3, 75% 3 x 8 reps
Push ups 3 x AMAP



WOD:  12-10-8-6-4-2 reps of:

Split squats /leg
Burpees
BB RDL's

MWOD:
1) 2 minutes dubs practice
2) roll upperback and lats x20 passes (60 total)
3) chin bar hang x2 max time
4) band lat/tri stretch x1min/side

Lift:
a1) Military Press
+5lbs to WM
5@55%
5@65%
3x10@70%

a2) strict pullups
3x4 reps

(use weight or band tension as needed)

WOD:
4 rounds for reps
2 min amrap
5 cleans
5 push press
1min rest

(pick up where you left off)

Mwod:  Row 2mins, Roll glutes, Outside hip stretch on bench, Band lat stretch


Deadlift:  60% x 3, 70% x 3, 75% 3 x 8 reps

Rear raises 3 x 15


5 RFT

6 Push ups
12 KB swings
24 Lunges

MWOD:

Row 250M
smash lats on roller x1min/side
band lat/tri stretch x1min/side
smash front hip/side hip/glutes on softball x2min/side

LIFT:

1 clean + 1 push press + 1 clean + 1 front squat + 1 jerk

work up to challenging weight for complex
repeat x1

WOD:

3 RFT
10 deadlifts ----------- 10 fallouts
10 barbell rows -----  10 burpees
10 rdls ---------------  10 kb swings
10 pendlay rows ---  10 v-ups

Mwod:  Row 2 mins, Roll upper back & lats, Band lat/tri stretch, Pre squat hip opener


Lift:  Military Press 70% x2, 75% x2, 80% x 2, 90% AMAP

Bent rows 3 x 15


WOD:  3 RFT

Row 400m
10 Squat Cleans
10 OH Lunges
10 Push ups

Deadlift:  Add 5 lbs to working max

5 @ 55%, 5 @ 65%, 3 x 10 @ 79%

Band x walks 3 x 10/10

WOD:  1 min stations

Row for cals
Box Jumps
Rope slams
GHR sit ups
Step ups
Body rows