Friday - weekend get up

15 minute AMRAP
(As Many Rounds As Possible)
40 yard sprint
5 pushups (hands off the ground)
10 situps (crossfit style)
15 body weight squats

3,2,1,GO!

Run,Press,Dip

4 RFT
400 m run
15 Push Press (BB -95/65, DB-45/25)
9 Dips

Load it up

Mobility:
Shoulder reset
Pass throughs
Grok Squat (bottom of squat)
Perfect stretch w/ foot on box
Couch Stretch

Dynamics:
Bear Crawl
Spiderman Crawl
Lunges x 10
Good mornings x10

SWOD:
2 minutes Max Sit-ups
2 minutes Max DB swings

WOD: Back Squat 5x5
2 or 3 warmup sets, then 5 rounds of working sets of 5

Monday Fun-day

Mobility:
Shoulder Reset
OH Stretch
Hip Rest
Perfect Stretch w/ leg on box
Wall Squat
Cat Scratchers

Dynamics: 1x
Squats x 20
DB Swings (35/20) x20
Sit-ups x 20
Supermans x20
Pull-ups x 10

WOD: Monday Fund-day Surprise