Monday
A. 5 x 5 Bench Press (same weight across, heavier than last week)
B. Barbell Bicep Pump Chase, 3x
8 Muscle Clean, 10 Hi-Pull, 12 Power Curl
C. Chesticle Builders 3x
10 Ring Dips, 15 Dual DB Small Inc Bench, 20 Fast Push-Ups, 30-50 Banded Tricep Ext

Tuesday
A. 5 x 5 Back Squat (same weight across, heavier than last week)
B. 3 Sets of
5 Front Squat
16 Dual DB Front Rack Step-Up
25 VMO Squats, back on foam roller on back wall
C. 3 Rounds
Lunge down and back (lite dbells)
Lateral Band step down and back

Thursday
A. 5 x 5 Deadlift (same weight across, heavier than last week)
B. 3 Sets of
5 RDL (heavyish)
16 Dual DB Death March Step
25 Snatch Grip Dimmel (lite and fast)
C. 3 Rounds
25 Barbell Hip Thrust
25 Heavy Russian KBS

Strength
3 Sets
50 Meter Dual DB Overhead Carry
20 DBall Step-Up
:30 DBall Hug March.

Conditioning
Partners Share as Desired, 1 Person works at a Time
22:00 As Many Rounds as Possible
70 Double Unders
60 Kettlebell Swings
50 Meter Sled Push Inside
40 Calorie Bike

Conditioning:
16EMOM
1. Devil's Press 20/15# for Max Reps
2. Row for Max Cals
3. Rest
4. Rest
5. KB Swings 1.5/1 pood for Max Reps
6. Row for Max Cals
7. Rest
8. Rest
Thanks @CrossFitLinchpin

Competitor:
16EMOM
1. Devil's Press 35/25# for Max Reps
2. Row for Max Cals
3. Rest
4. Rest
5. KB Swings 2/1.5 pood for Max Reps
6. Row for Max Cals
7. Rest
8. Rest
Thanks @CrossFitLinchpin

Conditioning
Partner "Daniel"
50 Pull-ups, each
400 Meter Run, together
21 Thruster 95/65, each
800 Meter Run, together
21 Thruster 95/65, each
400 Meter Run, together
50 Pull-ups, each

Conditioning:
Partner "Daniel"
50 Pull-Ups OR Ring Rows Shared
400 meter Run Together
21 Thrusters 95/65# Shared
800 meter Run Together
21 Thrusters 95/65# Shared
400 meter Run Together
50 Pull-Ups or Ring Rows Shared
*1 person works at a time on Thrusters and Pull ups

Competitor:
Partner "Daniel"
50 Pull-Ups Each
400 meter Run Together
21 Thrusters 95/65# Each
800 meter Run Together
21 Thrusters 95/65# Each
400 meter Run Together
50 Pull-Ups Each
*1 person works at a time on Thrusters and Pull ups, each person has to do all the reps

Conditioning:
"WOOD"
5 Rounds For Time
400 meter Run
10 Burpee Box Jumps 20/16"
10 Sumo-Deadlift High-Pulls 75/55#
10 Thrusters 75/55#
:60 Rest

Competitor:
"WOOD"
5 Rounds For Time
400 meter Run
10 Burpee Box Jumps 24/20"
10 Sumo-Deadlift High-Pulls 95/65#
10 Thrusters 95/65#
:60 Rest

Strength:
E2:30 x 4 Sets
5 Barbell Push Jerks
8/Side Plank Hip Taps/Side

Conditioning:
15AMRAP
300/250M Row
20 Tall Plank Knees to Elbows
10 Sprawl to Box Jumps 24/20"

Competitor:
15AMRAP
300/250M Row
20 Tall Plank Knees to Elbows
10 Sprawl to Box Jumps 24/20"

Strength
3 Sets
8ea Staggered Stance RDL
8ea Pause Renegade Row

Conditioning
3 x 1000 Meter Row
1:1 Work Rest Ratio