MWOD: Roll pecs+Shoulders with Lacrosse Ball on rack x1min/side
               Shoulder tri/lat stretch x1min/side
               Super frog with Plate Friend x2min/side
               Bully Stretch x1min/side
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SKILL: Barbell tri smash on floor x5min
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LIFT: Bench 5x3 @70%
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WOD:         STRONGMAN EVENTS for 75sec for reps
                     Fat Grip DB Press
                 Arm over Arm sled Drag
                 Loading event 45lbs Plates
                           Tire Flip
                 Farmers Walk with DB        

MWOD: Roll Legs - 20 passes on each portion: quads, IT Bands, Calves
               Tack+Floss Knee Pocket with Lacrosse ball x 1 min/side (bottom of quad, above knee)
               Lacrosse Ball Glutes x1min/per
               Couch stretch x2mins/per
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LIFT: SQUAT 5x3 reps @70%
--------------------

WOD:                                                    52 Pick Up(for time)
                                                       
                                                              Diamonds - Sit ups

Spades -  KB Swings

Hearts - Burpees

Clubs - DB Push Press

Ace:  T-getups x 5/arm

Mwod:  Roll legs and upper back x 2 mins each, Pre-squat hip opener x 1 min/side, Outside hip stretch on box x 2 mins/side, Lacrosse ball chest & upper back x 1 min per.


Skill:  creating "torque" and proper DL starting position x 5 mins

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DEADLIFT- 5 x4 reps @ 85-90%

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WOD:  E.M.O.T.M x 10 mins
Deadlift x 3 (70%)
Bar jumps for remainder of min
* # of jumps is your score

MWOD: Bottom Squat x2min
               Stretch Calves x2min/side
               Couch Stretch x1min/side
               Retest Bottom Squat x1min
-------------------------------

                                                             BENCHMARK!
                                                         *Max reps for 2mins*
                                                                Squat-75% for 1 un broken max reps for 1 set
                                                                  Chins 1 un broken max reps for 1 set
                                                             Clean+Press (75/135)
                                                                Push- ups 1 un broken max reps for 1 set
                                                                  Dubs
                                                                Burpees
                                                              500m Row

MWOD: Roll upper back+ Lats x1min/side
               Band Tri/lat Stretch From Rack x1min/side
               Band Hip Stretch From Rack x 2min/side
               Stretch claves x 2min/side
-------------------------------

LIFT: Bench 5x4 reps @ 88-90%
                      SS.
          Band Pull Aparts x15
-------------------

WOD:  21,18,15,12,9,6,3 rep rounds for time
                            KB Swings
                           Split Squats
                           Barbell rows

MWOD: Roll upper back x1min
               Band distracted Ankle MOB x1min/side
               Stretch forearms+wrist x1min
               Lacrosse ball Shoulders on rack x1min/side
---------------------------------------

SKILL: OH squat x5min
---------------


LIFT: Cleans 3,3,3,3,3,3.... (15 min work up to heavy triple)
---------------------------


WOD: 20 min AMRAP
            5 OH squats
            15 Sit ups
            10 box jumps

MWOD: Roll Upper Back+ Quads x1min
              Band Disracted Ankle MOB x1min/side
              Mash Calves x1min/side
              Bottom Squat x2min
-------------------------

LIFT: Squat 5x4 reps @ 88-90%
----------------

WOD: AMRAP in 20 min
          Chin over bar max hold
         10 Barbell Squat cleans
         15 Wall balls
         20 Cals row
             1:00 rest