Monday
Work up to a heavy single Bench Press

4 rounds for time of:
Row, 250 m
15 Medicine Ball Cleans 20/14
15 Heels to Heaven

Wednesday
Work up to a heavy Deadlift

AMRAP 12 min
1 DB Deadlift (35's)
1 DB Squat (20's)
1 DB Push Press (20's)
2 DB Deadlift
2 DB Squat
2 DB Push Press
3 DB Deadlift
3 DB Squat
3 DB Push Press
4 DB Deadlift
4 DB Squat
4 DB Push Press
.... until time cap

You will need one set of heavier DB's for your Deadlifts and another set for your squat/push press

Thursday
Back Squat 5 x 6
70% - 73% - 76% - 79% - 82% - 82%

EMOM for 20min
Min 1: 20 Air Squats
Min 2: 10 Parallette Shoot Through
Min 3: 20s Accumulated L-Sit Hang
Min 4: 10 Russian Step Ups

Friday
10min Bike for Calories

14-12-10-8-6-4-2-4-6-8-10-12-14
Jumping Pullups
Wall Balls
DB Floor Press (Bench Press from floor)