Bench 5 @ 75%, 3 @ 85%, 1 @ 95%, AMRAP @ 85%

Body rows 4 x 20


WOD:  3RFT
50 Dubs (200 skips mod)
10 Burpees
Prowler down & back
10 Cal row

Mwod:  Roll your quads, Roll your glutes with the ball, Couch stretch, Stretch your calves


Squat 5 @ 75%, 3 @ 85%, 1+ @ 95%, AMRAP @ 85%

Stir the pot 4 x 10/10


WOD:  4 Rounds for max reps

20 sec Drunk Lunges LA
40sec rest
20 sec Drunk Lunges RA
40 Sec rest
20 sec Burpees
40 sec rest
20 sec KB swings
40 sec rest

Mwod:  row 250m, roll chest on post with ball, stretch wrists, band lat stretch



Bench 3 @ 70%, 3 @ 80%, 3 @ 90%, AMRAP @ 80%

Floor BPA 4 x 15


WOD:  1 RFT

5 Renegade manmakers (25/45)
10 T get ups (5 per arm)
20 KB swings
40 Cal Row
20 KB swings
10 T get ups (5 per arm) (25/45)
5 Renegade manmakers (25/45)

Squat 3 @ 70%, 3 @ 80 %, 3+ @ 90%


Military 5 @ 75%, 3 @ 85%, 1 + @ 95%


WOD:  3RFT

7 Burpees
7 DB C & P (25/45)
7 Drunk lunges / leg (25/45)
21 Dubs

MWOD:
2 laps
lax ball pecs x1min/side
bully stretch x1min/side
couch stretch x1min/side
roll lats x20 passes

LIFT
a1) bench
5@65%
5@75%
5+@85%
AMAP@75%

a2) pullups
3x5-7

WOD: EMOTM 12 minutes
30 seconds on 30 seconds off

odd: squat cleans (85/135)
even: H.R push ups

Mwod:  2 laps or 250 m row, Roll quads, Roll Glutes, Roll Feet and calves on barbell


Squat 5 @ 65%, 5 @75%, 5 @ 85%, AMRAP @ 75%

Bird dog rows 3 x 6/side


WOD:  1 RFT

50 Wall Balls
50 Lunges (25/leg)
50 Body Rows
400m Row
50 Sit ups
50 KB Swings
50 Battle rope slams

Military Press 3 @ 70%, 3@ 80%, 3 @ 90%. AMAP @ 80%

Plank row 3 x 8/8


12 min time cap

10-9-8-7-6-5-4-3-2-1 reps of

Box jumps
HR push ups

* 2 DB snatch/arm after each set