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

Friday Fun

21-15-9
Handstand Push-ups
Hang Power Cleans (Barbell 95/65# - DB 45/25)
Sit-ups

Crawl, Jump, Lunge

Mobility:
Rotator Cuff Warm Up
Overhead Stretch
Perfect Stretch
Couch Stretch
Calf Stretch

Dynamics:
100 Jump ropes
10 Inch Worm w/ push up
10 Squats
10 Supermans
10 Sit-ups

SWOD: 2 Minute Forearm Plank Slides

AMRAP 12 min
100 ft bear crawl
12 box jumps (24/20")
12 reverse lunges

Recover and Lift

Mobility:
Recovery stretches

Dynamics:
Bear Crawl
Crab Walk
Spiderman Crawl
Inch Worm

WOD:
Deadlift
3,3,3,3,3

Thruster Surprise

Mobility:
Shoulder reset
Pass throughs
Front Squat Shoulder stretch with band
Hip Reset
Sumo Squat
Couch Stretch x 2
Calf Strectch

Warm-Up:
100 jump ropes
15 Push-ups - Chest to ground
15 Military Sit ups
15 Pull-ups
20 lunges

SKILL: SQUATS
WOD:  Thruster Surprise

Dirty Thirty

For Time
30 box jumps
30 Sit-ups
30 DB Swings
30 Lunges
30 supermans
30 Push Press
30 thrusters
30 burpees
30 jumping pullups