MWOD:
row 250m
roll lats, pecs, delts, biceps on roller on floor x2min/side
band lat tri stretch x1min/side
band pec stretch x1min/side

LIFT:
1 clean + 2 push press
work up to near max effort

WOD:

21-15-9
cal row
burpee

15-12-9
push-up
pull-up
v-up

30-20-10
dubs
kb swings
wall balls

MWOD
skip x100
lax ball pecs on post x2min/side
bully stretch x1min/side

LIFT

a1) BENCH
20 min work up to 2 RM

a2) bpa x1 after every set


WOD:
diamonds: deadlift (70%)
hearts: db push press
clubs: db floor press
spades: db row
ace-10 no face
aces = 5 burpees

Mwod:  Row 2 mins, Roll quads x 20 passes, Couch stretch x 2mins, Roll calves on barbell x 1min/side, Stretch calves x 1 min/side


Squat:  6 @ 60%,  6 @70%, max reps @ 80%

Crab walk 3 x 10/way


WOD #1

100 Lunges for time (20/40lbs)

WOD#2

ABDOMINUS 1 RFT

20 Wipers
20 SL Hollow holds (10 per)
20 Russian Twist
20 Around the world Plank
20 Fall outs
20 Landmines
20 Deadbugs
20 Sit ups

Military Press:  15 mins to establish 2 RM


B)  Push press 3 x 4 reps with weight from above


C)  WOD:  3RFT

400m Row
21 KB swings
12 Push ups
6 DUBS

Mwod:  Row 2 mins, Roll glutes x 1min/side, Roll upper back x 20 passes, Band hamstring stretch x 2mins/side


Deadlift:  6 @ 60%, 6 @ 70%, 6+ @ 80%
Deadbug 3 x 6/side


WOD:  7 Rounds

7 Pull ups
14 Burpees
21 Squats

MWOD
row 200m
lax ball glutes x1 min/side
outside hip stretch x1 min/side
band hip stretch x1min/side

LIFT:
squat
20 minutes
find 2rm

WOD:
8 minute amrap
front squat x8
db push press x8
db thruster x8

Mwod:  Row 2 mins, Band lat/tri stretch x 2mins/side, Roll Upper back and lats x 20 passes each, Band Hamstring stretch x 2mins/side


A)  Military Press:  5 @ 60%, 3 @ 70%, 3 @ 80%, AMRAP @ 90%
      NO MONEY 3 x 20


B)  Pull ups 4 x AMRAP

C)  WOD:  3RFT

5 Cal Row
10x Man makers
15 Bent rows
20 Waking Lunges