Monday Miss this one was on way back from Atlanta 
A1. Box Squats: 3 x 8 (205#), R :45 sec **Sit 3 seconds on box each rep and explode up as fast as possible, keeping core tight
A2. Russian Medball Twist Toss to Wall: 4 x 15/side, R :45 sec **8lb medball
A3. Bike ALL OUT for :18 sec, R :45 sec (on new bike)
A4. Hollow Body Holds: 4 x :20 sec, R :45 sec
A5. Arch Body Holds: 4 x :20 sec, R 1:30
+
Lower Body Stretch for 10 minutes

Tuesday
A. Bench: Build to a tough 5RM in <10 min 235 lbs
B. Bench: 4 x 7 @ 75% of part "A", R 3:00 175lbs 
+
For Time:
10-20-30-20-10 = Sit Ups
30-20-10-20-30 = Russian KB Swings, 62#
50-50-50-50-50 = Jump Rope Singles
**So do 10 sit ups, 30 kbs, 50 jump rope, 20 sit ups, 20 kbs, 50 jump rope, etc…

10 minutes 
+
Accumulate
100 Banded Tricep Pulldowns Those hurt a little bit 
100 Curls/per arm, 25-30# db

Wednesday
A. Overhead Squats: 5 x 3 (keep this light/moderate weight and PERFECT technique) 135 for some reason I seem to be getting better at doing this
+
Do 3 Position Snatch Work from Class

I could 165 up to neck but had trouble getting under it. Am techniquely challenge lol
+
A. PVC Box Jumps: Build to the highest you can jump over; allowed to have an approach, doesn't have to be standing vertical

Started off good end bad. Got out jumped by Jay smh. Lol

B1. Legless Rope Climb: As high as possible each time, 4 sets
B2. Chin over Bar Hold: 4 x :20 sec, R 1:30

Thursday
HAPPY THANKSGIVING BRO

Friday (can workout if you want but optional since yesterday was a holiday)

YOU KNOW THAT'S HAIRCUT DAY. LOL
5 sets of:
60 sec Bike @ 80% effort
60 sec Rest
60 sec Burpees
60 sec Rest
30 sec Pull Ups + 30 sec Toes to Bar
60 sec Rest
60 sec Box Jumps, step down
60 sec Rest