Monday
5 sets
8 Deadlifts (go up from last week)
8 Jumping Lunges
5 Rounds
Min 1: 12 Deadlifts
Min 2: 8 Cal Row
Min 3: 20 Supermans
Min 4: Rest
Wednesday
Strength Circuit in the Pit
3 Sets
Back Attack
then
3 sets
8 Heavy DB Bench Press
TABATA - 12 min
V-Ups
Double Unders
DB Thrusters
DB Pushup + Row L + Row R
Thursday
21-15-9 not for time
Strict Press
Strict Pullup
AMRAP 12 min
8 Hang Squat Cluster
8 Pushups
8 Box Jumps
Friday
Rowing Intervals - every 3 minutes for 12 minutes
400m Row
5 Sets within a 3 minute window
Building Run
25 Russian KB Swings
15 Shoulder to Overhead 45#
Remaining time complete as many back squats as possible
Rest 2 minutes