Monday
Warm Up: PVC Shouler Warm Up, Wrist Mobility, Roll Legs and Hips on Foam Roller
A. Row 750m x 3 w/ 3:00 rest b/w sets @ consistent pace
Row row row your boat 
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B. Hang Squat Clean: 4 x 2, R 2-3 min b/w sets *build to tough double unbroken

A ugly 145lbs 
C. Front Squat: 3 reps EMOM x 6 (200#) up down down up
D1. Bench Press w/ Chains: 3 x 4, R :45 *heavier than last week

145lbs plus 2 chains 
D2. DB Reverse Flys: 3 x 8, R 1:00 *5# db/hand w/ 2 sec hold at top of each rep (lay on bench face down and thumbs up to sky)
Done with 10 because 5 were being used 
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
Add 10lbs on both sides 
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 4, R 2-3:00 b/w (wider grip, make sure you don’t muscle it up)
B1. Pendlay Row: 3 x 10 (135#), R :45

B2. 3 Direction Ab Wheel: 3 x 6/each, R :45 (straight, right, left)

Going left and right was not that good 
B3. GH Raises: 3 x 6, R 1:30
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12 min EMOM
1st: 12 Russian KB Swings 53lbs
2nd: 20 Split Squat Jumps hurt 
3rd: 8 Clapping Push Ups

Wednesday
Warm Up: T-Spine Mobility w/ Foam Roller and Lacrosse Ball
A. Back Squat: 4 x 5 (255# across), R 2:00 Up down up down 
B. Barbell Curl 21's: 3 sets *heavier than last week

Add 10lbs on both sides and arms were on  firer
C1. Farmer's Carry: 3 x 150', Heavy as possible, R :45

Not sure what black poles weight is but had 100lbs on both  
C2. Landmine Rows: 3 x 8, R :45 *heavier than last week

Had 3(45) on it 
C3. Weighted Back Extensions: 3 x 15, R :45 25lbs
C4. Crunchy Frogs: 3 x 10, R :45
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Bike Sprints: ALL OUT for 15 cal; Rest 4 min and repeat

Thursday
Warm Up
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Run 4 x 200m @ consistent effort, R :30 b/w sets
I don't think running likes me or is it other way I don't like running 
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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
Back Squat w/ Empty Barbell (rest with bar on back)
Sit Ups w/ Medball toss to wall
Push Ups w/ Weight Vest on
Not fun
Walking Lunges w/ Weight Vest on not fun
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Core Work
I want a solid 5-10 min of core work. You choose exercise and rest as needed but not too much.

Friday: Classic CrossFit Day
Warm Up: 10 min Aerobic Warm Up (get sweaty)
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Practice Double Unders, Kipping Technique (pull ups, chest to bar pu, belly button to bar pu, hips to bar pu), Try to get a Bar Muscle Up
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"Diane-ish"
For Time: (7:31)
21-15-9
KB Deadlifts, 70#/hand
DB Shoulder Press, 55#/hand