WOD - Pull

• superset
• rack pulls - 3x5 (345)
• ghr - 3x10
• superset
• bb rows - 3x8 (115)
• face pulls - 3x10
• db pull overs - 3x12 (40)
• superset
• incline curls - 3x8 (25) (8,7,6)
• pull up negatives - 3x10
• shrugs - 3x12 (145)

WOD - Push

• superset
• ohp - 3x5 (120)
• bulg split squat - 3x8 (35)
• superset
• db incline bench - 3x8 (35)
• bb hack squat - 3x10 (135)
• tricep extension - 3x12 (bands)
• superset
• lateral raises - 3x8 (20)
• sissy squats - 3x10 (trx)
• push ups - 3x12

WOD - Pull

• superset
• chin ups - 3x5 (25)
• bb rdl - 3x8 (185)
• superset
• cheat shrugs - 3x8 (235)
• db rows - 3x10 (45)
• curls - 3x12 (trx)
• superset
• concentration curls - 3x8 (20)
• t-bar rows - 3x10 (50)
• pull downs - 3x12 (bands)
• hamstring curls - 3x15 (sliders)

WOD - Push

• superset
• ohp - 3x5 (120) (3,3,4)
• calf raises - 3x10 (170)
• superset
• squat - 3x5 (230) (5,4,3)
• dips - 3x8 (35)
• lateral raises - 3x10 (17.5)
• superset
• db bench - 3x8 (40)
• unilateral landmine press - 3x8 (25)
• leg extension - 3x12 (bands)
• tricep push down - 3x12

WOD - Pull

• superset
• rack pulls - 3x5 (325)
• ghr - 3x10
• superset
• bb rows - 3x8 (115)
• face pulls - 3x10
• db pull over - 3x12 (35)
• superset
• incline curls - 3x8 (22.5)
• hamstring curls - 3x12 (trx)
• jumping pull ups - 3x15

WOD - Pull

• superset
• chin ups - 3x5 (25)
• bb rdl - 3x8 (175)
• superset
• cheat shrugs - 3x8 (225)
• db row - 3x10 (40)
• hamstring curls - 3x12 (sliders)
• superset
• concentration curls - 3x8 (20)
• landmine rows - 3x10 (45)
• pull downs - 3x12 (bands)

WOD - Push

• superset
• ohp - 3x5 (115)
• calf raises - 3x10 (115)
• superset
• squat - 3x5 (225) (5,3,3)
• dips - 3x8 (40)
• lateral raises - 3x10 (15)
• superset
• db incline bench - 3x8 (40)
• leg extensions - 3x10 (bands)
• landmine oblique - 3x12 (25) 

feel like i might need another rest day before tackling this one next time

WOD - Pull

• superset
• rack pulls - 3x5 (275)
• db pull overs - 3x10 (35)
• superset
• bb rows - 3x8 (135)
• ghr - 3x10
• db rdl - 3x12(40)
• superset
• incline curls - 3x8 (20)
• face pulls - 3x10 (trx)
• hanging leg raise - 3x12

WOD - Push

• superset
• incline bench - 3x5 (155)
• bulg split squat - 3x8 (25)
• superset
• arnold press - 3x8 (35)
• landmine hack squat - 3x10 (45)
• chest flies - 3x12 (bands)
• superset
• tricep extension - 3x8 (bands)
• lateral raises - 3x10 (15) 
• decline sit up - 3x12 (25)