MWOD: SKIP X 150 SKIPS, T-SPINE EXT ON ROLLER X 20 REPS, BAND LAT/TRI STRETCH X 1MINUTE/SIDE, ROLL QUADS AND GLUTES X 3 MINUTES

LIFT: DEADLIFT 3@70%
                            3@80%
                       3X3@90%

WOD: AMRAP X 12 MINUTES
300M ROW
12 V-UPS
9 PUSH PRESS(75/115)
6 BB ROW (75/115)

Mwod:  Row 2 mins, Roll chest on rack x 2mins, Roll upper back x 20 passes with roller + T spine ext over roller x 10, Couch stretch x 2mins/side



Bench:  3 @70%, 3 @80%, 3 x3 @ 90%


WOD:  Diamond cutter

250 Squats for time...
EMOTM 5 Burpees

MWOD: Row x 2 minutes, smash forarms on barbell sleeve x 1minute/side, smash glutes  on lax ball x 1minute/side, stretch wrists and forearms on floor x 1minute/side, Tspine ext on roller x 30 reps, Roll lats x 1 minute/side

BENCH MARK:

Squat 80% x max reps
Chins 1 set max reps
Clean and press x 2 minutes(75/135)
Push-ups x 1set max reps
Burpees x 2 minutes
Dubs x 2 minutes
500m row

Mwod:  Row 2 mins, Roll quads x 20 passes each, Couch stretch x 2mins/side, Roll chest with lacrosse ball x 2 mins


Skwaaats:  3 @ 70%, 3 @ 80%, 3 x 3 @ 90%



WOD:  

40-30-20-10 reps

Lunges
Dubs
Sit ups

MWOD: Row x 200m, Band Hamstring stretch x 1 minute/side, Stretch wrists and forearms x 1 minute/side, Lax ball glutes x 1 minute.side

LIFT: Deadlift ** ADD 5LBS TO WORKING MAX

    5 @ 65%
    5 @ 75%
3x5 @ 85%

WOD: "SATAN'S WHISKERS"

3RFT:
- 10 CHINS
- 10 FRONT SQUATS
- 10 BURPEES

MWOD: Skip x 90 seconds, band shoulder traction x 1 minute/side, band internal rotation shoulder stretch x 1 minute/side, couch stretch x 1 minute/side

LIFT: Bench (add 5 lbs to working max)
      5 @ 65%
      5 @ 75%
3 x 5 @85%

2 Rounds For Reps-->
1 Minute Thursters (65/95)
1 Minute Rest
1 Minute BB Row
1 Minute Rest
1 Minute Burpees
1 Minute DB Side Raises

Mwod:  Row 2 mins, Bottom squat x 1min, Roll quads x 20 passes each, Roll calves on barbell x 1min/side, Roll glutes x 1min/side


SQUATS FOR STRAYS!

Bring Sally Up....Squat down when the song says, squat up when the song says!


WOD:  3 RFT

21-15-9 reps

Body rows
KB Swings
Push ups