WOD - Size 2

• superset - 3x10
• chin ups
• bb upright rows (65)
• superset - 4x12
• hamstring curls (30)
• db front-to-lat raises (15)
• superset - 4x12
• plate pullover (35)
• rear delt raises (12.5)
• superset - 4x15
• db curls (17.5)
• kb shrugs (16kg)

WOD - Size 1

• superset - 3x10
• bench (135)
• db bulg split squat (2x22.5)
• superset 3x12
• db incline fly (22.5)
• bb calf raises (195)
• superset 4x12
• tricep extension (band)
• leg extension (50)
• superset 4x12
• tricep pulldown (band)
• underhand db flies (2x15)
• kb walking lunges (2x16kg)

might switch out leg extensions...hurt my knees a bit, maybe goblet/front/etc squats instead

WOD - Power 2

• rdl - 3x6 (170)
• bradford press - 3x6 (75)
• ghr - 3x8
• seated db arnold press - 3x8 (35) (6 on last round)
• superset - 3x10
• inverted row (trx)
• superman
• superset - 3x10 
• straight arm pulldown (band)
• lying face pull (band)

WOD - Power 1

• Incline Bench - 3x6 (135)
• Pause Squat - 3x6 (140)
• explosive push ups - 3x8 (feet slightly elevated)
• glute bridge - 3x8 (195)
• dips - 3x12
• db jump squats - 3x12 (2x20)
• 5 rounds, 30/15
• pallof press left
• pallof press right
• kneeling crunches (resistance band)

WOD - Strength 2

• deadlift - 3x3 (240)
• overhead press - 3x3 (105)
• bb row - 3x5 (125)
• single db zotts press - 3x5 (15)
• single leg db deadlift - 3x10 (2x22.5lb)
• pike push ups - 3x10
• ladder down 5-1
• ab wheel (straight, right, left)
• sit ups (straight, right, left)
• hip raises (straight, right, left)

WOD - Strength

• squats - 3x3 (190) (3,2,1)
• bench - 3x3 (160)
• weighted pull ups - 3x5 (15)
• weighted dips - 3x5 (30)
• db skull crushers - 3x10 (20)
• skater squats - 3x10 (10)
• 3 rounds:
• 10 sit ups
• 10 leg lifts
• 10 shredders

WOD - Size 2

Superset - 3x10

• chin ups (6 on last set)
• bb jerks (95)

Superset - 4x12

• hamstring curls (20lb)
• db front-to-lat raises (12.5lb)

Superset - 4 x 12

• db curls (15lb)
• rear delt raises (10lb)

Superset - 4x12

• band straight arm pulldown
• kb shrugs w/ 2s pause (2x16kg)

WOD - Size 1

superset 4x10

• bench (125)
• db bulg split squat (2x20lb)

superset 4x12

• db incline flies (2x20lb)
• bb calf raises (185lb)

superset 4x12:

• trx tri extension 
• leg extensions (40lb)

superset 4x12:

• bench dips (45lb plate)
• underhand db flies (2x12.5lb)

WOD - Power 2

• RDL - 3x6 (155)*
• DB Arnold Press - 3x6 (30)*
• GHR - 3x8
• Face Pulls - 3x8 (lying down)
• Superset
• Inverted Rows - 3x10
• Supermans - 3x10
• Superset
• BB Curls - 3x10 (45)
• KB Shrugs - 3x10 (24s)
• Core - 3 rounds
• 3 rollout - straight, right, left
• 4 sit ups - straight, right, left
• 5 hip raises - straight, right, left

* Move up

WOD - Power 1

• incline bench - 3x6 (125)
• pause squat - 3x6 (135)
• explosive pushups - 3x8 (yoga blocks)
• glute bridge - 3x8 (185)
• tricep extension - 3x12 (trx)
• calf raises - 3x12 (135)
• abs/obliques

WOD - Strength 2

• Deadlifts - 3x3 (235)
• OHP - 3x3 (100)
• BB Rows - 3x5 (115)
• Upright Rows - 3x5 (65)
• DB SLDL - 3x10 (2x20)

Had a different plan that didn't quite work...going to have to rethink this one.

WOD - Strength 1

• squats - 3x3 (185, 185, 185)
• bench - 3x3 (155, 155, 155)
• weighted pull ups - 3x5 (10,10,10)
• weighted dips - 3x5 (20,20,20)
• db skull crushers - 3x10 (20, 20, 20(8)) 
• somersault squats - 3x10 (30,30,30)
• 3 rounds, afap: 10 situps, 10 leg lifts, 10 shredders (25lb)

WOD - Week 7 - Chest & Tricep

• Incline DB Fly + Close Grip Press - 4x10 (17.5)
• Bench Press - 12, 10, 8, 8 (115, 125, 130, 130)
• Decline DB Press - 12, 10, 8, 8 (35, 40, 40, 40)
• Underhand DB Fly - 4x12 (15)
• TRX Tricep Ext - 12, 10, 8, 6
• Tricep Band Pulldown - 3x10
• Weighted bench dips - 3x10 (20, 35, 45)

WOD - Week 7 - Back & Bicep

deadlifts - 12, 10, 8, 6, 2 (185,205,225,235,245)
seated band row - 12, 10, 8, 8
band straight arm pull down - 4 x10
band reverse pull down - 4 x 10
bb curl - 12, 10, 8, 8 (55,55,55,55)
alt hammer curl - 3x10 (17.5)
trx curls - 3x10

WOD - Week 7 - Shoulders

BB Shoulder Press - 15, 12, 10, 8, 6 (45, 55, 60, 65, 70)
DB Lateral Raise - 12, 10, 8, 8 (12.5, 12.5, 12.5, 15)
BB Upright Rows - 12, 10, 8, 8 (65, 70, 75, 75)
DB Bent Over Rev Flies - 4x10 (12.5)
Rev Upright Rows - 4x10 (55, 65, 70,70)
Alt DB Front Raise - 4x12 (15)
KB Shrugs - 12, 10, 8, 8 (2x24s)

WOD - Week 7 - Back & Chest

• Pull ups - 4x7
• Incline Bench - 15, 12, 10, 8 (95,100,105,110)
• Inverted Row - 12, 10, 8, 8
• DB Bench - 12, 10, 8, 8 (30,35,40,40)
• DB Pullover - 4x10 (40,40,40,40)
• Kneeling Landmine Press - 4x10 (45,45,45,45)
• One Arm Row - 12, 10, 8, 8 (35,40,45,45)
• Chest Dips - 12, 10, 8, 8