Monday: Chest & Back + Conditioning/Core
Warm Up: 25 reps of each movement w/ red band (chest band pull aparts, oh band pull aparts, behind back squeezes)
A1. Bench Press: 8 x 8 , R :20 (170# for all sets)  No problems

A2. One Arm DB Pulls: 8 x 8, R 1:00  
Did it with the falling apart 45lbs DB
B1. Ring Push Ups: 4 x 6-8 unbroken *hold 2 seconds in bottom each rep, R :20  
Did 7 at first but by end it was 6. 2second holds were notified fun
B2. Chin Ups: 4 x 5, R 1:00  
No problem
C1. Barbell Curls: 5 x 8, R :20 (moderate to heavy weight)  
Started with 95lbs but could only get 5 good reputation better make that 4.5 on reputation drop down to 85 and got 6 reps each time
C2. Banded Tricep Pulldowns: 5 x 15, R :40 (green band)  
No problem
+
1 min of:
Sledge Hammer swings to tire **Switch hands every :30 sec
Rest 1 min
x 4  
This was something fun. (Not really)

Tuesday: Legs
Warm Up: Dynamic and 5-10 min of what you want for soft tissue work
A1. Back Squat: 5 x 3,5,7,9,11 (305#, 295#, 285#, 240#, 200#, 165#), R :45  
Went down went up
A2. Kneeling Jump to Feet: 5 x 3, R :45  
Started rough Lol
A3. GHD Sit Ups: 5 x 6-8, R :45
A4. Glute Bridge w/ feet on blue exercise ball (knees bent): 5 x 8, R :45
A5. Row 1 min @ easy effort, R :45

Wednesday: Back & Shoulders + Conditioning/Core
A1. 3 Grip Pull Ups: 10 x 3/each, R :20 
Getting up there
A2. Half Kneeling Single Arm Press: 10 x 5/side @30X3, R :40 (knee that is down and arm that is pressing are on the same side of body)  
45lbs
B1. Back Extensions: 5 x 10 @30X1, R :20 *add weight  
45lbs
B2. 3 Grip Barbell Shrugs: 5 x 3/each (heavier than last week) (snatch grip, clean grip, close grip), R :40  
220lbs snatch grip was not fun, clean grip a little better than snatch grip, close grip not issues
+
4 Rounds For Time:
Run 200m
12 Med Ball Sit Up Tosses to Wall, 10#
8 Burpees
ONE Week am make it to this part of workout Lol
Thursday: Legs
24 min EMOM
1st - 2 Front Squats @ 215# ( slipped out hand one round but other than that it went down and back up)
2nd - 8 DB Push Press, heavy (55lbs got rough but I made it)
3rd - 8 KB Squat Cleans, 53# (might have done those right Lol)
+
RAN (rest as needed)
+
Sled Push w/ 90# on top: :15 ALL OUT x 6 , Rest 1:15 (all am say is that a 7th round would requested CPR)
+
10 min easy cool down (static stretches: sit on floor and grab feet w/ legs straight, wide legs and reach between, etc...)