Mwod:  2 laps, roll glutes with ball, outside hip stretch on bench, band hamstring stretch



Deadlift (add 5 lbs to WM)

5 @ 65%, 5 @ 75%, 5 @ 85%, AMRAP @ 75%

Stir the pot 3 x 10/10


WOD:

21-15-12-9-6 reps of:

DB Front squats (25/45)
KB Swings
DB Push Press (25/45)
V-ups

Mwod:  2 laps, Roll upper back with ball on floor, Tspine ext over roller, Band Lat/tri stretch



Military Press 5 @ 65%, 5 @ 75%, 5 @ 85%, AMRAP @ 75%

Pull ups 4 x max reps


WOD:  5RFT

8 DUBS
8 Box Jumps
8 Manmakers (20/40)

Deadlift:  6 @ 75%, 4 @ 85%, 2+ @ 95%

Pull aparts 3 x 50

WOD:  10 x 1 min Rounds

25 BW squats
Max reps Clean & Press (85/135)

Mwod:  Roll chest on post, Band lat stretch, Band pec stretch, Band overhead shoulder stretch


Bench 5 @ 70%, 2 x 5 @ 85%, AMRAP @ 85%

Band Face Pulls 4 x 20


WOD:  1RFT

21 Push Press (75/115)
21 Body Rows
6 Box Jumps

18 KB swings (45/53)
18 Vups
6 Box Jumps

15 HR Push ups
15 Pull ups
6 Box Jumps

12 Alt DB snatches (30/50)
12 Plank Rows (30/50)
6 Box Jumps

9 Thrusters (75/115)
9 Cleans (75/115)
6 Box Jumps

MWOD:
Jog 2 Laps
roll glutes x1min/side
outside hip stretch on bench x1min/side
band hamstring stretch x1min/side
couch stretch x1min/side

LIFT:
a1) military
6@70%
4@80%
2@90%
1xAMAP@70%

a1) pullups
4x6-10

WOD: 15 min AMRAP

30 wall balls
20 pushups
10 body rows
prowler -><-

Mwod:  2 laps, Roll glutes, Outside hip stretch on bench, Band hamstring stretch, Couch stretch


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

Side Plank ups 3 x 10/side


WOD:  1 RFT

10 Bulgarian Split squats/leg
20 Pull ups
30 DB Push Press (25/45)
40 Dubs
50 Situps
10 T get ups (20/40)
20 Alt DB snatches
30 Burpees
40 Dubs
50 KB swings

Lift:  Bench 5 @ 75%, 3 @ 85%, 1+ @ 95%, AMRAP @ 75%

No money 3 x 10
Floor slides 3 x 10


WOD;  2 RFT

7-6-5-4-3-2-1

Clusters (75/115)
Box Jumps (20/24)