WOD - Arms

• superset - 3x10
• tricep extension (trx)
• db concentration curls (17.5)
• bb straight arm kickbacks (45)
• superset - 3x12
• tricep pulldown (band)
• db zottman curls (22.5)
• bb front raises (45)
• superset - 3x15
• straight arm pull downs (bands)
• db lateral raises (15)
• supermans 
• superset - 3x20
• leg extensions (bands)
• db hammer curls (20)
• kb shrugs (24s)
• kb calf raises (24s)

WOD - Deadlift

exercises

• deadlift - 3x5 (255)
• bb rows - 3x8 (115)
• hack squat - 3x10 (155)
• db incline bench - 3x12 (35)
• ohp - 3x12 (65) 
• face pulls - 3x15 (trx)

active rest

• first 3 exercises - 10 slider pike ups, 10 slider knee tucks, 10 slider oblique knee tucks
• last 3 exercises - 20 swings (24kg), 15 med ball slams, 10 deck squats

WOD - Squat

exercises:

• squat - 3x5 (215)
• bb jerk - 3x8 (115)
• chin ups - 3x10 (some jumping)
• db rdl - 3x12 (30) (need go up)
• db flies - 3x12 (22.5)
• band rows - 3x15

active rest:

• first 3 exercises - 20 calf raises, 15 sit ups, 10 hip raises
• last 3 exercises - 21 drop squats, 14 push ups, 7 roll outs

WOD - Bench

Workout

• bench - 3x5 (165)
• db arnold press - 3x8 (35)
• split squat - 3x10 (20)
• db row - 3x12 (30)
• sissy squat - 3x15
• ghr - 3x15

Active Rest

• first 3 exercises - 20 calf raises (1st set), 15 sit ups (2nd set) 10 hip raises (3rd set)
• last 3 exercises - 20 heel touches (1st set), 15 russian twists (2nd set), 10 push ups (3rd set)

WOD - Squat

• superset
• squat - 2x4 (230)
• pull up - 2x6 (25)
• superset
• rdl - 3x8 (170)
• concentration curls - 3x10 (15)
• inverted rows - 3x12
• superset
• hack squat - 3x8 (140)
• hammer curls - 3x10 (25)
• ghr - 3x12
• superset
• bb reverse curls - 3x8 (45)
• sissy squat - 3x10 (trx assisted)
• db pull over - 3x12 (30)

WOD - Bench

• superset 
• bench - 3x3 (185) (2,2,1)
• leg ext - 3x15
• calf raises - 3x30
• superset
• incline bench - 3x8 (145) (8,7,6)
• straight arm kick back - 3x8 (20)
• lateral raises - 3x8 (2)
• superset
• ohp - 3x10 (75) (10, 8, 8)
• tricep extension - 3x10 (trx)
• superset
• underhand flies - 3x12 (15)
• kb shrugs - 3x15 (24kg)

WOD - Deadlift

• superset
• deadlift - 3x3 (180)
• leg ext - 3x15 (bands)
• calf raises - 3x30
• superset
• weighted pull ups - 3x6 (25) (6,6,4)
• walking lunges - 3x10 (35)
• superset
• bb rows - 3x8 (135) (6,7,7)
• db sldl - 3x10 (30)
• superset
• sissy squats - 3x8 (trx-assisted)
• straight arm pull down - 3x10 (bands)
• db zotmman curls - 3x12 (20)

WOD - OHP

• superset
• ohp - 3x3 (130) (1,2,1)
• leg extension - 3x15 (band)
• bb calf riases - 3x15 (130)
• superset
• db sotts press - 3x5 (25)
• bench - 3x8 (155) (6,7,5)
• face pulls - 3x10 (trx)
• superset
• close grip bench - 3x10 (95)
• db flies - 3x12 (20)
• kb shrugs - 3x15 (24kg)
• superset
• front raises - 3x10 (15)
• lateral raises - 3x10 (15)
• rear delt fly - 3x10 (15)

this was a bit much like other recently...can hopefully whittle these down a bit more

WOD - Squat

• superset
• squat - 3x3 (230)
• pull ups - 3x5 (25)
• incline db curls - 3x8 (20)
• superset
• rdl - 3x8 (165)
• inverted rows - 3x10
• reverse db curls - 3x12 (15)
• superset
• hack squat - 3x8 (135)
• double db rows - 3x10 (2x30)
• ghr - 3x12
• superset
• concentration curls - 3x8 (17)
• sissy squats - 3x10 (trx)
• supermans - 3x12

pull ups weren't all full range.  all in all, this one was a bit much.  

WOD - Bench

• superset
• bench - 3x3 (185) (3,2,2)
• leg extension - 3x15 (bands)
• kb calf riases - 3x15 (24s)
• superset
• incline bench - 3x8 (140)
• db straight arm kickback - 3x10 (15)
• db lateral raise - 3x10 (15)
• superset
• one-arm kb press - 3x10 (16kg)
• tricep extension - 3x10 (trx)
• cross over flies - 3x12 (bands)
• superset
• db underhand flies - 3x12 (15)
• bench dips - 3x15
• kb shrugs - 3x20 (24s)

this one felt pretty good

WOD - Deadlift

• superset
• deadlift - 3x4 (275)
• leg extension - 3x15 (bands)
• calf raises - 3x15 (bw)
• superset
• bb rows - 3x6 (140) (6,6,5)
• kb walking lunges - 3x8 (16s)
• incline db curls - 3x10 (15)
• superset
• chin ups  - 3x8
• bb front squat - 3x10 (75)
• kb rdl - 3x12 (24)
• superset
• straight arm pulldown - 3x12 (bands)
• bb curls - 3x12 (45)

this one was a bit too much for me, but it's close to where i want it

WOD - OHP

• superset
• ohp - 3x3 (130) (2,2,1)
• band leg ext - 3x15
• kb calf raises - 3x15 (24s)
• superset
• seated db arnold press - 3x8 (40) (8,7,5)
• seated rear delt flies - 3x8 (15)
• superset
• db fly / close grip press - 3x10 (22.5) (10,10,7) (various inclines)
• trx face pull - 3x10
• superset
• front/lateral raises - 4x10 (12)
• band tricep pulldown - 4x10

WOD - Squat

• superset
• squat - 3x3 (230) (3,3,2)
• chin ups - 3x5 (30) (4,4,3)
• superset
• one-arm db row - 3x8 (40)
• bb front squat - 3x8 (115) (8,8,6)
• superset
• inverted rows - 3x10
• db single leg deadlift - 3x10 (2x30)
• superset
• sissy squat - 3x12 (trx assisted)
• kb calf raises - 3x15 (2x24)

trying to find things to work my quads more, but still can't get used to front squats.  tried using straps today, a bit better, but still doesn't feel great.