Wednesday

A. Bench Press, build to a tough 3
B. Bench Press, use 90% of weight achieved in part A - perform 3 reps x 3 sets, 120 sec
C1. One Arm DB Row, 8-10/arm x 5 sets, 60 sec - make it heavy
C2. Push-ups, 5-8 tough reps x 5 sets, 60 sec - adjust technique/body position to meet rep requirements

Tuesday
50, 40, 30, 20, 10 rep rds for time:
DB Swings - pick a lite weight
Anchored Sit-ups
+
DB Thrusters, 20 unbroken reps x 3 sets, 180 sec - pick a manageable weight
+
Row 10 minutes @ 50% effort


Post times and loads to comments.

Keep the row light.

Wednesday
A1. Press, 5-4-3-2-1, 120 sec
A2. Chin-up, 2-4 tough reps x 5 sets, 120 sec
B. As many rounds as possible in 10 minutes:
5 tough ring rows - adjust height of rings and body position to meet requirements
5 tough push-ups - kneeling, from toes, to depth, to additional height
C. Turkish Get-ups, 15/arm with a tough weight

Friday
6 sets:
10 tough Back Squats
60 seconds on Airdyne @ moderate effort
3 min rest
+
5 rounds for time:
20 DB Walking Lunges - 20/10
5 DB Clean and Jerk - 40/25 - touch DB's to floor, then get them overhead

Monday
3 sets:
10 tough touch n go deadlift
Run 90 seconds outside @ moderate effort
Rest 3 min
+
3 sets:
AMRAP GH Sit-ups in 30 sec
Run 90 sec outside @ moderate effort
Rest 3 min

Friday
A. Thruster, build to a 3 rep maximum
B. Chin-ups, 4-6 tough reps (any style) x 3 sets, 180 sec
C. Row Sprint 100m x 5 sets, 90 sec
D. Row 15 minutes @ easy pace

Wednesday
A1. Bench Press, build to tough single
A2. Deadlift, build to a tough double
B. For total repetitions:
2 minutes of GHD Sit-ups
2 minutes of Hanging Knee Raises
2 minutes of Anchored Sit-ups
C. Walking Lunges, AMRAP in 3 min at continuous/steady pace

Monday
Run outside in sun for 20-30 minutes @ easy pace
+
Tabata KBS (lite weight)
+
Side Bridges, AMSAP/side x 3 sets/side, 20 sec b/t sides