Bench

Deload
5x40%, 50%, 60%

Met-Con
crossfitfootball.com DWoD
8 minute AMRAP:
3x 185-225# push press
5x ball slams 40-60# (be creative with substitutes)

Deadlift

Deload
5x40%, 50%, 60%

Dynamic Effort Lower
12x2 wide stance box squats @ 60% 1RM, every min on min

Met-Con
12 minute AMRAP(as many rounds as possible)
30x 45# plate over head lunges (15 each leg)
8x plate jumps (stagger 4 bumper plates 6.5-7 feet apart, jump, land, reset, and jump)

Assistance Work
5x10 good mornings

Press

Deload
5x40%, 50%, 60%

Dynamic Effort Upper
8x3 varied grip bench @ 60% 1RM, every min on min

Met-Con
crossfitfootball.com DWoD
On the Minute:
Complete 10x ball slams and 1 1/2 gasser on the minute until you cannot complete in allotted time

Assistance Work
5x10 dips

Squat

DELOAD
5x 40%, 50%, 60%

then....

10x2 squat clean-work up to 80% 1RM

Met-Con
crossfitfootball.com DWoD
10-9-8-7-6-5-4-3-2-1
2 pood KB swings *Russian swings
Chins

Assistance Work
5x10 safety squat bar, wide stance squat @ 50% 1RM
5x10 straight bar curls

Open

Met-Con
crossfitfootball.com DWoD-Football Gone Bad
3 one minute rounds for time: 
  1. DB Thrusters 45 lbs
  2. Box Jumps 20" box
  3. Push Ups
  4. Double Unders
  5. Calorie Row
*Rest 1 minute between rounds
**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Press

Dynamic Effort Upper
8x3 varied grip bench @ 55% 1RM, every minute on the minute

5-3-1
5x40%, 50%, 3x60%, 5x75%, 3x85%, 1(+)95%

Met-Con
crossfitfootball.com
Complete 5 rounds:

1 Minute of Max Reps with Two Arm KB Push Press - 1.5 pood
1 Minute of GHD Back Extension Isometric Hold
*For GHD Isometric Hold, hold at the top of the back extension. Cross arms across the chest or behind the head. If you are bad ass, add weight to the hold by holding a plate to your chest.

Deadlift

Dynamic Effort Lower
12x2 @ 55% 1RM wide stance, low bar, 18" box squat, every minute on minute

5-3-1
5x40%, 50%, 3x60%, 5x75%, 3x85%, 1(+)95%

Met-Con
crossfitfootball.com
Complete 5 rounds:
2x 133% bodyweight back squat, or front squat body weight
Sprint 30 yards
*Rest 1-2 min between rounds*

Assistance Work
3x10 RDL's
4x15 DB hammer curls