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: 3 x 500m @ Tough Repeatible Pace, R 1:30 b/w sets

Row row your boat
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B. Power Clean from Floor: 4 x 4, R 2-3 min b/w sets *drop each rep from top and reset, increase weight each set  

165lbs .
better than last week

C. Front Squat: 4 x 3 @ (205,220,235#), R 2-3:00  

Front Squatingredients on a Monday 

D1. Bench Press: 3 x 3 @ (205,215,225#), R :45  
Up down 

D2. DB Chest Flys: 3 x 8-10, R 1:00  
25 lbs
E1. DB External Rotation: 3 x 8/arm, R :45
E2. Powell Raise: 3 x 8/arm, 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 MB Touch-n-Jumps, 20# *hold ball, touch ground b/w feet like a deadlift then raise up and jump while reaching ball to sky each time
2nd: 5 Bar Dips (full range of motion)
3rd: 15 sec Chin Over Bar Hold (accumulate if not done unbroken)
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12 min EMOM
1st: Run 200m
2nd: 50 Jump Rope Singles
3rd: 10 Air Squats w/ perfect technique and full r.o.m

Got it done
+
"GET SWOLE"
Accumulate 50 reps each FOR TIME:
GH Sit Ups
Side Bends w/ 53# kb (50 reps per side)
Superman Raises

Wednesday
Warm Up: T-Spine Mobility w/ Foam Roller and Lacrosse Ball
A. Back Squat: 5 x 8,6,4,2,8 (225,255,285,315,225#), R 2:00
B. Barbell Upright Rows: 4 x 8-10 @105#, R 1:30
C1. Farmer's Carry: 4 x 100', Heavy as possible, R :45
C2. Landmine Rows: 4 x 8-10, R :45 *heavier than last week
C3. Back Extensions: 4 x 10, R :45 (hold 2 seconds at top of each rep)

C4. V-Ups: 4 x 10, R :45
Abs have a nice burn now
+
Run, Row, or Bike for 15 minutes *can mix and match if you want @ tough effort

Thursday
Warm Up
+
Run 5 x 200m @ consistent effort, R 1:00 b/w sets
Had to row rain
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For Time:
21-15-9
Deadlifts, 155#
Pull Ups
11 minutes of no fun
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Row 15 min Cool Down
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DB External Rotation: 3 x 15/arm (12#), R :45
DB Powell Raise: 3 x 15/arm (12#), R :45

Friday
"Dirty 30"
30 Box Jumps
30 Jumping pull-ups
30 Kettlebell swings, 53#
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall balls, 20 pound ball
30 Burpees
 
Thanks for this lovely workout