Mwod:  Roll upper back w lacrosse ball x 1min, Roll glutes x 1 min/side, Band lat/tri stretch x 1min/side, Couch x 2mins/side

Split Jerk skills x 10 mins

Abdominus 

2 rounds for time

Russian twists x50
Lying Leg Raises x20
Dubs x50
Wall Balls x20
Sit-Ups x50
Rotating planks x20
V-ups x20

MWOD: ROW 2MIN, BOTTOM SQUAT X2MIN, BAND HAMSTRING X1MIN/LEG, OUTSIDE HIP STRETCH X1MIN/LEG.

LIFT: DEADLIFT - 5@75 - 3@85% - 1+@95%

15 MIN AMRAP:
- 5 SDLHP (65/95)
- 10 WALL BALLS
- 15 BOX JUMPS

Mwod:  Row x 1 min, Double lacrosse ball upper back on floor x 1min, Roll lats x 20 passes each, Super frog w plate x 2min/side, Band lat stretch x 1 min/side, Stretch calves x 1min/side

Military 5 x 5 reps


WOD:  AMRAP in 12 mins

Chins
Burpees
KB Swings

1-2-3-4-5-6.....How far can you go?

MWOD: Smash Pecs on post x 1 min/side, band pec stretch x 1 minute/side, Couch stretch x 1 minutes/side, Smash triceps on BB x 2 minutes, Band Internal rotation stretch x 1minute/side

LIFT:  Bench Press 5 @ 75%, 3 @ 85, % 1+ @ 95%

WOD: 20 minutes EMOTM
Even 5 Deadlifts  65%
Odd 15 Lying Leg raises

Mwod:  Prowler x 2 trips, Bottom squat x 2 min, Roll quads x 20 passes, Couch x 2min/side, Roll calves on barbell x 1 min/each, Stick external rotation stretch x 1min/side

Squat:  5 @ 75%, 5 @ 85%, 1 or more @ 95%

2 rounds for time

6 One arm DB Press/arm (30/50)
15 Box jumps
10 KB swings
10 Goblet squats
5 Chins
15 Body rows
20 Push ups
6 Burpees

MWOD: Couch stretch x 1 minute/side, Band hamstring stretch x 1 minute/side, Band shoulder traction x 1 minute/side, stretch calves and ankles x 3 minutes


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


WOD:

8 Rounds  for time

8 Lunges foward
8 Lunges backward
8 Push-ups

MWOD: Prower x 2 trips, bottom squat x 2 minutes, stretch wrists and forearms x 1minute/side, Band shoulder traction x 1 minute/side

LIFT: A) Push Press work up to 3rm x 15 minutes
         B) T-Get-Ups work up to 3RM x 10 minutes


WOD: 7 min EMOTM
3 hang squat cleans