Monday: Chest & Back + Conditioning/Core
A1. Bench Press: 6 x 6 , R :20 (205# for all sets)
It went up on a Tuesday 
A2. One Arm DB Pulls: 6 x 6/arm, R 1:00 (75# db)
Pulled it let it down
B1. Ring Push Ups: 4 x AMRAP in :20 sec, R :20
17,18,17,15
B2. Ring Rows w/ Feet on Box: 4 x AMRAP in :20 sec, R 1:00 15,15,13,14

C1. Reverse Barbell Curls: 5 x 10, R :20 a ugly 95lbs 
C2. Banded Tricep Pulldowns: 5 x 20, R :40 (green band)
+
21-15-9
Bike for Calories
Hand Release Push Ups

Tuesday: Legs
Warm Up: Dynamic and 5-10 min of what you want for soft tissue work
A1. Back Squat: 5 x 20,15,15,10 (205#,225#,215#,235#) R :45
Much better than last week and didn't have abs hurting to bad this week

A2. Back Extension Holds: 5 x 5 w/ 5 sec hold at top each rep, R :45

Glad it was not with weight yet

A3. Single Leg Broad Jump: 5 x 2/leg, R :45 **Jump off one leg but land on BOTH

A4. Hamstring Curls w/ Blue Swiss Ball: 5 x 8, R :45
A5. Row 1 min @ easy effort, R :45

Wednesday: Back & Shoulders + Conditioning/Core
A1. L Sit Pull Ups: 5 x 3-5, R :20

I pulled my 245 self up I let my 245 self down
A2. Seated Barbell Shoulder Press w/ Legs Straight Out In Front: 5 x 6, R :40

145lbs

B1. GH Hollow Holds: 5 x :20 sec, R :20 **Lie face up and hold flat whoever come up with this move was really bored 

B2. Banded Russian KB Swings: 5 x 6, R :40 **Use green band and 53# kb (attach band to kb handle and stand on band)
+
"Helen"
3 Rounds For Time:
Run 400m
21 KB Swings, 53#
12 Pull Ups

Forgot time just glad I didn't stop and walk on run.
Thursday: Legs
Warm Up = YOUR CHOICE
A1. Back Squat Jumps: 5 x 6, R :30 (light to moderate weight; squat down and then explode off ground)
A2. Back Squat Thrusters: 5 x 6, R 1:30 (same weight as jumps; squat down and then on way up perform behind the neck press and bring bar back down to shoulders before next rep)

Did class back squat workout and it was all good until I put 425 on bar lol
+
"10 Rd Tester"
10 Rounds For Time
4 Burpees
6 Wall Ball, 20#
8 KB Swings

Time was 14:40