Monday
A1. Box Squats: 4 x 8 *Use brown box and pause on box to relax hips and then engage and explode up, R :45 (Will make sure you do this right if I'm there)  
225lbs was not fun but you did make sure I did them right
A2. GH Sit Ups: 4 x 8, R :45  
Had my abs hurting all week
A3. Bike :45 @  60-70 Rpm's  
I really wish someone would break this thing
A4. Elevated Wtd. Glute Bridge: 4 x 10, R 1:30 (lay db across hips and shoulders on bench)  
Best part of Monday
+
Lower Body Stretch for 10 minutes

Tuesday
A1. Bench: 4 x 2, R :20 (265#) 
Glad it was not 3 rep lol 

A2. One Arm DB Pulls: 4 x 6/arm (75# db), R 1:00  

B1. DB Incline Bench: 3 x 10, R :45  
Done with 55lbs

B2. DB Curls: 3 x 12, R :45  
35lbs
+
7 min AMRAP
1 Unbroken Bar Dip
1 Unbroken Pull Up
2 Unbroken Bar Dip
2 Unbroken Pull Up
**keep increasing by 1 rep each round and reps must be done unbroken so rest as needed in order to achieve that
7 full rounds of this
Wednesday
A1. Box Jumps: 4 x 10 @ 30", R :30  
I got my 245 self up and down Phi said I made it look easy
A2. Barbell Thrusters: 4 x 6 (105#), R :30  
Every one favorite crossfit movement.NOT
A3. Passive Hang from Pull Up Bar: 4 x :30 sec, R 1:30
+
Do Class Metcon
Did it but don't keep up with time
Thursday
6 min on Bike at 57 Rpm's
Rest 1 min
x2  
Why Why Why won't someone just break this thing.
+
3 Rounds:
Row 400m
21 KB Swings, 53#
12 Pull Ups

10:28 I think.

Did class workout Metcon 135 clean and jerks.

Lost count on abs