Monday
Warm Up: PVC Shouler Warm Up, Wrist Mobility, Roll Legs and Hips on Foam Roller
A. Row 1000m x 2 w/ 3:00 rest b/w sets @ consistent pace
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B. Hang Squat Clean: 4 x 3, R 2-3 min b/w sets *build to tough triple unbroken
C. Front Squat: 2 reps EMOM x 7 (205#)
D1. Bench Press w/ Chains: 3 x 5, R :45 *I'll let you choose weight this week since this is new w/ chains (note chains weigh 20# each)
D2. DB Chest Flys: 3 x 12, R 1:00
E. Barbell Circuit: 3 x 8/each (start w/ just barbell, add weight if want) *minimal rest b/w sets
. Front Raise, Behind the Neck Press, Upright Row
Made it very late discuss class work out
Tuesday
Crossover Symmetry Activation Protocol
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Burgener Barbell Warm Up https://www.youtube.com/watch?v=mWffzvDGeg4
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A. Hang Power Snatch: 4 x 5, R 2-3:00 b/w (wider grip, make sure you don’t muscle it up)

145lbs 
B1. Pendlay Row: 3 x 12 (115#), R :45
B2. Bar Roll Outs or Ab Wheel: 3 x 15, R :45
B3. GH Raises: 3 x 6, R 1:30 https://www.youtube.com/watch?v=lZbONXtf07g
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12 min EMOM
1st: Run to fence and back
2nd: 40 sec Jump Rope
3rd: 5 Burpees w/ Max Height Jumps
So fun
Wednesday
Warm Up: T-Spine Mobility w/ Foam Roller and Lacrosse Ball
A. Back Squat: 4 x 6 (245# across), R 2:00 Down up 
B. Barbell Curl 21's: 4 sets *heavier than last week

add 10lbs to bar

https://www.youtube.com/watch?v=4ZYNwARqHF0
C1. Farmer's Carry: 3 x 100', Heavy as possible, R :45
C2. Landmine Rows: 3 x 10, R :45 *heavier than last week
C3. Back Extensions: 3 x 8, R :45 (hold 2 seconds at top of each rep)
C4. Crunchy Frogs: 3 x 10, R :45 https://www.youtube.com/watch?v=a12o3DgMjas
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Bike Intervals: 3 x 20 calories @ High Effort, R 2:00 b/w sets (screen will read 2.0 cal when you have reached 20 cals)

Thursday
Warm Up
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Run 4 x 200m @ consistent effort, R :45 b/w sets
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Tabata Everything (:20 work/:10 rest x 8 sets each)
* no extra rest b/w movements, do all 8 sets of each mov't before going to next exerise; 32 total sets
Air Squats
Sit Ups
Push Ups
Split Squat Jumps

So fun
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DB External Rotation: 3 x 15/arm (15#), R :45
DB Powell Raise: 3 x 15/arm (15#), R :45

Friday: Classic CrossFit Day

Did not make it to gym
Warm Up: 10 min Aerobic Warm Up (get sweaty)
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Practice Cleans & Ring Dips
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"Elizabeth"
For Time
21-15-9
Power Cleans, 135#
Ring Dips