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 1600m @ consistent pace row row your boat 
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B. Power Clean from Floor: 4 x 3, R 2-3 min b/w sets  (go heavier) *drop each rep from top and reset, increase weight each set

And ugly 175

C. Front Squat: 3 x 2 @ (225,245,265#), R 2-3:00

Down up up down 
D1. Bench Press: 3 x 2 @ (225,240,250#), R :45

They say 315 is the new 225 glad am still on old 225, 315 by end of year 
D2. DB Chest Flys: 3 x 12, R 1:00
25lbs
E. Barbell Circuit: 3 x 8/each (start w/ just barbell, add weight if want) *minimal rest b/w sets

Done with bar
. Front Raise, Behind the Neck Press, Upright Row

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
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Crossover Symmetry Activation Protocol
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12 min EMOM
1st: 15 Tuck Jumps (jump and tuck knees up to hands; hands are placed in front of chest)

Jumping in place is always fun
2nd: 10 Weighted Bench Dips (place plate on lap)  

25lbs
3rd: 12 HR Push Ups *hands and feet elevated so hips can't touch ground
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12 min EMOM
1st: Bike Hard for 25 sec  

I hope someone breaks all the bikes 

2nd: 40 sec Quick Feet Run to Plate on Floor  
Looked very ugly
3rd: 10 GH Sit Ups

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"GET SWOLE"
Accumulate 50 reps each FOR TIME:
DB Preacher Curls
Side Bends w/ 53# kb (50 reps per side)
OH Tricep Extensions

Wednesday
Warm Up: T-Spine Mobility w/ Foam Roller and Lacrosse Ball
A. Back Squat: 5 x 6 (240# across), R 2:00  

It went up 30 times
B. Barbell Curl 21's: 5 sets
This hurt

C1. Farmer's Carry: 4 x 100', Heavy as possible, R :45
C2. Landmine Rows: 4 x 10, R :45 *heavier than last week
C3. Back Extensions: 4 x 8, R :45 (hold 2 seconds at top of each rep)
C4. Crunchy Frogs: 4 x 10, R :45 https://www.youtube.com/watch?v=a12o3DgMjas
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Bike Intervals: 3 x 15 calories @ High Effort, R 2:00 b/w sets (screen will read 1.5 cal when you have reached 15 cals)

Thursday
Warm Up
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Run 5 x 200m @ consistent effort, R 1:00 b/w sets (will keep this the same since it rained last week)

Running in cold and smell of smoke was great

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For Time:
15-12-9
Hang Cleans, 95#
Toes to Bar  

Did not do toes to Bar because I like my shoulder not hurting 5 days after
Rest 10 min
Repeat Metcon
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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: Classic CrossFit Day
Warm Up: 10 min Aerobic Warm Up (get sweaty)
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A. Build to Heavy Thruster (85% off of feel)  
205lbs
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"Jackie"
For Time:
Row 1000m
50 Thrusters, 45#
30 Pull Ups

12:23