Monday: Row + CP Battery + FSQ + UB Press/Shoulder Prehab
Warm Up: PVC Shouler Warm Up, Wrist Mobility, Roll Legs and Hips on Foam Roller
A. Row Intervals: 4 x 400m @ 1:50 pace, R 1:30 b/w sets
Really love intervals rows Coach 
+
B. Hang Clean: Build to tough single in 12 min
145lbs still need to  take reverse curl put out
C. Front Squat: 4 x 4 @ (185,205,215,230#), R 2-3:00

Getting better at keeping hands up
D1. Bench Press: 3 x 4 @ (185,205, 215#), R :45

Arm did not hurt
D2. Row 150m ALL OUT x 3 sets, R 1:00
Did I mention I really like rowing 
E1. DB External Rotation: 3 x 8/arm (20#), R :45
E2. Powell Raise: 3 x 8/arm (20#), R :45

Tuesday: EMOM Strength + UB Hypertrophy + Cyclical Cool Down
Warm Up: Bike 3 min + Couch Stretch on Wall (2min) + Sumo Squat (hold :30 sec in bottom) 2-3x
+
Crossover Symmetry Activation Protocol
+
12 min EMOM
1st: 8 DB Squat Jumps, 20# db/hand (hands w/ db on shoulders)

2nd: 8 Inverted Bar Rows (lying under bar while on rig)
3rd: 12 KB Swings, 53# Got it done 
+
12 min EMOM
1st: Row 10 cal
2nd: Bike 7 cal
3rd: Bear Crawl 50'
I liked rowing more than bike for calories
+
"GET SWOLE"
Accumulate 50 reps each FOR TIME:
Push Ups
Bench Dips
Sit Ups w/ Medball in hands (hold ball, touch ground behind head and then between feet)



Wednesday: OH Power + Positions + CP Battery + SL/UB Press/Bending/Jumping + Cool Down
Warm Up: KB Windmills, KB Arm Bars (5/side each x 3)
A. Back Squat: 5 x 10,8,6,4,4 (215,225,255,285,305#), R 2:00

Down and up down up
B. Barbell Upright Rows: 4 x 8-10 @100#, R 1:30
C1. DB Walking Lunge: 4 x 50', R :45 *heavier db than last week

20lbs
C2. Landmine Rows: 4 x 10-12, R :45 *heavier than last week
65lbs
C3. Back Extensions: 4 x 10, R :45 (hold 2 seconds at top of each rep)
C4. Hollow Body Rocks: 4 x :20 sec, R :45
+
Run, Row, or Bike for 10 minutes *can mix and match if you want @ tough effort

Thursday
Warm Up
+
Run 4 x 400m @ consistent effort, R 1:00 b/w sets  could  tell I have not run  in awhile. Maybe should be  200 meter a few weeks  (300,400,)
+
For Time:
25 Cal Row
25 Box Jumps
25 Thrusters, 95#
25 Box Jumps
25 Cal Row
10:45
+
DB External Rotation: 3 x 15/arm (12#), R :45
DB Powell Raise: 3 x 15/arm (12#), R :45

Friday
Got to play with class today  (10:45)
8 min AMRAP @ consistent effort
Row 250m
6 Burpees over Erg
:15 sec Wall Facing HS Hold
rest 4 min
8 min AMRAP @ consistent effort
Run 200m (bike 1 min if raining)
15 Russian KB Swings, 70#
50' Bear Crawl
rest 4 min
8 min AMRAP @ consistent effort
Bike 10 cal
10 Box Jumps, 24"
100' Walking Lunges
+
2 sets of:
10 reps for all exercises
DB Front Raise
DB Lateral Raise
DB External Rotation
DB Powell Raise
Scap Push Ups
Scap Pull Ups