Monday
Warm Up: Stretch Hips and Front Rack Position for 10 min
A. Row 600m x 3 w/ 3:00 rest b/w sets @ consistent pace
+
B. Hang Squat Clean: 4 x 1, R 2-3 min b/w sets *go heavy as possible

145lbs 
C. Front Squat: 3 reps EMOM x 5 (215#)
Up down down up 
D1. Bench Press w/ Chains: 3 x 3, R :45 *165# plus chains

Nothing like chains hit the floor 
D2. DB Reverse Flys: 3 x 8, R 1:00 *10# db again since you had to do it last week


E. Barbell Circuit: 3 x 7/each (15# on both sides) *minimal rest b/w sets

The front raise were not fun the last round 
. Front Raise, Behind the Neck Press, Upright Row

Tuesday
Crossover Symmetry Activation Protocol
+
Burgener Barbell Warm Up
+
A. Hang Power Snatch: 4 x 3, R 2-3:00  

145lbs 

B1. Pendlay Row: 3 x 8 (145#), R :45
B2. 3 Direction Ab Wheel: 3 x 6/each, R :45 (straight, right, left) *let's try the left and right thing again and see if it gets better  

Better than last week but not great
B3. GH Raises: 3 x 6, R 1:30
+
12 min EMOM
1st: 12 Ring Rows, tough
2nd: 10 Ring Push Ups
3rd: 10 Weighted V-Ups (6# medball)  



Wednesday
Warm Up: Practice Double Unders for 5-7 min
A. Back Squat: 4 x 4 (275# across), R 2:00  

Up down down up 

B. Barbell Curl 21's: 3 sets *10's + 2.5's on each side

Arms on firer

C1. Farmer's Carry: 3 x 100', R :45 *heavier than 100#  

Bar, 2 x45, and 2 ×15 on each one.
C2. Single Arm Landmine Rows: 3 x 8/arm, R :45

Bar and 45 one time was getting away had to rush
C3. Weighted Back Extensions: 3 x 15, R :45 *25# again
C4. Mountain Climbers: 3 x 15/leg, R :45
Yes yes to mountain climbers have never been said
+
Bike Sprints: ALL OUT for 17 cal; Rest 4 min and repeat

Thursday ( Didn't happen)
Warm Up: Pistol Practice (stand on box and heel to ground) 3 x 6/leg
+
Run 3 x 1:15 sec @ consistent effort, R :30 b/w sets
+
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
Bench Dips
Single Leg Lateral Line Hops (jump laterally over and back over line in floor) :20 sec per leg, alternate each round
GH Sit Ups @ controlled pace, don't go too fast with these
DB Shoulder Press, 25#

Friday: Classic CrossFit Day
Warm Up: 10 min Aerobic Warm Up (get sweaty)
+
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
+
You get to choose between these two workouts.
Option 1 "Jack"
Max Rounds in 20 min
10 Push Press, 115#
10 KB Swings, 53#
10 Box Jumps, 24"

or

Option 2 "Jason"
For Time
100 Back Squats (45#)
5 Chest to Bar Pull Ups
75 Squats
10 CTB Pull Ups
50 Squats
15 CTB Pull Ups
25 Squats
20 CTB Pull Ups  


Did Jason took 23 minutes . Maybe should done Jack because it was 3 minutes shorter.lol.