Mwod:  Roll lats, Roll chest and shoulders on post, Tspine ext over roller, Band lat tri stretch


Military Press:  Coach's choice

Bent Rows 3 x 12


4RFT

10 Front Squats (75/95)
10 SDLHP
20 Split squats
40 Dubs

DL
5 @ 75%
3 @ 85%
2 @ 95%
AMRAP @ 75%

Band choppers 3 x 10/10


WOD:  21-15- 9 reps of

Push press (85/115)
V ups
RDL
Wall Balls

Mwod:  Row250m, Roll chest and shoulders on post, stretch wrists, Band lat/tri stretch
or
Sit on the floor and talk


Bench 5 @75%, 3@ 85%, 2  @ 95%, AMRAP @ 75%

Band crab walk 3 x 10/10

WOD:  4RFT

5 Cleans (85/135)
10 Walking Lunges DB Front rack
5 Chins
10 Push ups

Mwod:  Row 250m, Roll glutes with ball, Couch stretch, Outside hip stretch on box, Roll feet with ball


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

KB Drill 3 x 10/10


WOD:  Dirty 30 for time

Thrusters (25/45)
V-ups
Goblet Squat (30/50)
Body rows
Lunges (25/45)
Battle ropes
Sit ups
Dubs

Bench 4 @ 70%, 4 @ 80%, 4+ @ 90%

Face pulls 3 x 20


WOD:  AMRAP in 15 mins

Deadlift ladder

Deadlift x 3 (95/155)
Burpee over bar x 6
Push ups x 12

*add 20lbs to your bar each round

Mwod:  Row 250m, Roll glutes with ball, Outside hip stretch on bench, Band hamstring stretch


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

Stir the pot 3 x 10/10


4 RFT

10 Front squats (75/95)
15 DB RDLs (35/55)
20 Walking Lunges (10 per- 30/45)

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

Body rows 3 x 15


WOD:  12 min AMRAP

4 Cleans (85/135)
8 T get ups (4/arm 20/30)
16 Wall Balls