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Today's WOD will have either a metcon or bodybuilding  and mobility. You choose :-)

A1. Metcon (Rounds and Reps)
3 Rounds (0:45 work / 0:15 rest)
- Max Cal Row
- Max DB Single Arm Cross Body Crunches (Alt Hands every 8 reps)
- Russian KBS (Heavy)
- Landmine Wind Mills
- Rind Mountain Climbers / Body Saw
- Front Rack Hold (185/125)

A2. Functional Bodybuilding
Shoulder Press
8RM, 8 @ 90%, 8+ 85%

4 Rounds
8 - 10 Lateral Raises @ 30X1
15 Plate Front Raises

3 Rounds
8 - 10 Snatch Grip Presses @ 30X1
15 DB Upright Rows

3 Giant Sets
12 Bent Over Rear Flies @ 30X1
12 Bradford Press
* Banded Face Pulls (Max Effort for 0:30)

B. Mobility
*Coach led

UPPER BODY
- Chest opener (30 sec each side)
- Roll the Lats (30 sec each side)
- Banded lat stretch (30 sec each side)
- Puppy Pose on bench or box (1 min)
- PVC pipe external rotation (1 min)
- Scap Bridge (2 x 20 sec)

LOWER BODY
- Calf stretch on DB (30 sec left / 30 sec right / 30 sec both with toe touch)
- Couch stretch (45 sec each side)
- Straddle stretch (1 min)
- Frog Stretch (1 min)
- Pigeon Pose (30 sec each side