WOD - Deadlift

deadlift - 3x5 (205, 225, 245) (beltless)
bb row - 3x8 (120)
db split squat - 3x10 (25)
db incline press - 3x12 (40)
face pulls - 3x15 (trx)

WOD - Squat

• squat - 3x5 (210) (5,5,3)
• pull ups - 3x8
• bb jerks - 3x10 (120) (10,9,7)
• db flies - 3x12 (30) (12,11,9)
• concentration curls - 3x12 (20) (assisted)

definitely lost some strength but felt good overall.  squats were beltless

WOD - Bench

exercises

• bench - 3x5 (165)
• db arnold press - 3x8 (35)
• db one arm row - 3x10 (40)
• hamstring curls - 3x12 (25)
• sissy squat - 3x15 (trx assisted)

active rest

• 10 hanging leg raises (5)
• 15 kb sit ups (15)
• calf raises (20 each)

messed up my wrist so took a couple weeks off to let it heal...still not 100% but tired of not working out

WOD - Arms

• superset - 3x10
• tricep extension (trx)
• db concentration curls (20) (10,10,8)
• bb straight arm kickbacks (45)
• superset - 3x12
• tricep pulldown (band)
• db zottman curls (25) (12,10,9)
• bb front raises (45)
• superset - 3x15
• straight arm pull downs (bands)
• db lateral raises (17.5)
• supermans 
• superset - 3x20
• leg extensions (bands)
• db hammer curls (20) (20,18,11)
• kb shrugs (24s)

WOD - Deadlift

exercises

• deadlift - 3x5 (260
• bb row - 3x8 (120)
• hack squat - 3x10 (160)
• db incline press - 3x12 (40)
• ohp - 3x12 (70) (12,12,9)
• face pulls - 3x15

active rest

1. first 3 exercises - 20 crunch, 20 rev crunch, 20 russian twists
2. last 3 exercises - 15 leg lifts, 15 sit ups, 15 shredders

WOD - Squat

exercises

• squat - 3x5 (220)
• bb jerk - 3x8 (120)
• chin ups - 3x10 (some jumping)
• db rdl - 3x12 (40 + band)
• db flies - 3x12 (25)
• kb goblet squat - 3x15 (24kg)

active rest

• first 3 exercises - 20 calf raises, 15 sit ups, 10 hip raises
• last 3 exercises - 5 roll outs, 10 deck squats, 15 super planks

WOD - Bench

exercises

• bench - 3x5 (170) (5,5,3)
• db arnold press - 3x8 (35)
• split squat - 3x10 (25)
• db row - 3x12 (40)
• sissy squat - 3x15 (trx)
• hamstring curls - 3x15 (25)

active rest

• first 3 exercises:  20 calf raises, 15 sit ups, 10 hip raises
• last 3 exercises:  20 heel touches, 15 push ups, 10 oblique hip raises