MWOD:
1) skip x100
2) roll upperback and lats x20passes/side
3) t-spine extension on roller x20 reps
4) roll quads x 20 passes
5) chin bar hang xMAX

LIFT:
a1) Bench Press
2@70%
2@80%
3x3@85-90%

a2) body row 3x8
(don't be soft)

B) 100 dubs for time >2 min max

WOD:

A)
3 RFT
7 db snatch/arm
7 1 arm clean and press/arm
7 db row/arm


B)
Shoulder time
3 rounds for quality
db front raise x8
db side lateral raise x8
band pullaparts x16

Mwod:  Row 300m, Roll upper back & legs x 20 passes each, Band frog stretch x 2mins, Roll calves on barbell x 1min/side, Stretch calves x 2mins/side


Squat 3 @ 60%, 3 @ 70%, AMAP @ 75%

Triangle Pull Aparts 3 x 20



WOD:  10-20-30-40 reps of:

Russian Twists
Walking Lunges
Vups

Mwod:  Row 2 mins, Roll lats & upper back x 20 passes each, Band lat/tri stretch x 2mins/side, Couch stretch x 2mins/side

Bench:  65% x2,
             72.5% x2,
             3 x5 @ 77.5-80%

Bent Rows 3 x 10


WOD:

QUADEATH

3RFT

9 Thrusters
6 Burpees
50 Walking Lunges
150m Row

MWOD
1) skip x100
2) gut smash with softball/medball/shot put/KB
3) lax ball glutes x1min/side
4) band hip stretch from rack x1min/side

LIFT
a1) D/L 1@70 1@80 3x3@85%
a2) Side plank ups 3x8/8

WOD

21-15-9
DB snatch 30/50
box jumps 21/24
around the world planks


finished? gut smash 2-4/side

Mwod:  Row 2 mins, Roll quads and calves x 20 passes each, Couch stretch x 2mins/side, Bottom squat x 2mins, Roll upper back with ball on floor x 1 min



Squat:  70% x 1, 77.5% x 1, 3 x 3 @ 82.5%

Single leg Glute bridge 3 x 10/side



WOD:  Naughty 20...KB Edition

20 reps each, try to use the same KB for all exercises (even the Tget ups!)

20 Drunk Lunges (10 per)
20 Alternating KB Swings
20 Sumo High Pulls
20 Goblet Squats
20 1 arm Clean & Press (10 per)
20 1 arm Rows (10 per)
20 Turkish Get ups (10 per)
20 Drunk Lunges (10 per)

MWOD:
row 250m
smash pecs on post x1 min/side
band lat tri stretch x1 min/side
couch stretch x1min/side

LIFT:

3 clean + 1 jerk
3x1@hard



WOD: 3 RFT

10 strict presses (@85%)
10 band pullaparts
10 burpees
10 wall balls

Mwod:  Row 2 mins, Roll quads and calves x 20 passes each, Banded frog stretch x2 mins, Band hip stretch from rack x 2mins/side, Roll pecs on post x 1min


Squat:  65% x 2,
            72.5% x 2,
            3 x 5 reps @ 77.5%

Band crab walk 3 x 10/leg


WOD:  Diamond cutter

250 squats for time

*EMOTM 5 BURPEES*



Finished? Practice some DUBS then roll your quads again and hit a couch stretch