MWOD: Jog 2 laps, lax ball pecs on post x1min/side, Tspine ext on roller x20 reps, Roll upper back over roller x20 passes

Lift: Squat
5@75%, 3@85%, 1+@95%

DB Rear delt raise 3x12

WOD: EMOTM 8 mins.
Clean + Press x3 (75/135)

EMOTM 6 mins.
Sit-ups x10

MWOD: Row 2 mins, Lax ball pecs on post x1min/side, Bully Stretch x1min/side, Roll upper back and tspine ext over roller x20 passes

Lift: Military

6@70%
4@80%
2+@95%

SL Glute bridge x10/side

WOD: For time
10-8-6-4-2
Chins
Burpees
Push-ups

MWOD: Jog 2 laps, lax ball glutes x1min/side, Gut smash x1min/side, Couch stretch x1min/side

Lift: Deadlift
+5lbs to WM

5@65%, 5@75%, 5+@85%

Band face pulls 3x15

WOD: 12 min AMRAP
Lunge 100 yards
Prowler (down and back)
Tire Flip x5

MWOD: Skip 100, Roll Calves x20/passes, Couch Stretch x 1min/side, Band Lat/Tri Stretch x 1 min/side.

LIFT: Clean + Push Press/Jerk
                     4 x 3
           Face-Pull 4 x 20

WOD:    3 Rounds- D.B Snatch x8/8, Box Jump x5, Russian twist x20
               2 Rounds- Clean x8, KB Swing x12, V. up x 20
               1 Round- Thruster x8, Burpee x10, row x150m

MWOD: Row 2 minutes, Lax ball pecs on post x1min/side, Band shoulder traction x1min/side, Roll lats x20 passes

Lift: Military
4@70%, 4@80%, 4+@90%

Cossack Squat 3x10/10

WOD:3 RFT
DB Thrusters (25/45) x12/8/6 reps
Plank Row (25/45) x12/8/6 reps
T Get-ups 6/4/3 per arm

MWOD: Row 2mins, Lax ball pecs on post x1min/side, Lax Ball hips and glutes x1min/side, Frog stretch x2mins

Lift: Deadlift
5@75%, 3@85% 1+@95%

Side Plank x30sec/side

WOD: EMOTM

Odd:
D/L x3
Clean x3

Even:
Push press x3
Front Squat x3

MWOD: Prowler 2 trips, Lax ball pecs x1min/side, Bully stretch x1min/side, Band pec stretch x1min/side

Lift:Bench
5@75%, 3@85%, 1+ @95%

Band Crab walk+squat  3x12/12

WOD: 40-30-20-10 reps
Walking lunges
DUBs
Sit-ups