Tuesday
Crossfit
4 Rounds
8 Thrusters
12 Burpee Box Jumps
16 KB Swings
Thursday
Back, biceps
Pulldowns: 140X10, 160X8, 180X6, 200X5, 220X5
Reverse-grip Pulldown: 160X8, 180X6, 200X5
Hammer Strength Seated Row: 3X8
Seated Cable Row: 160X8, 180X6, 200X5
Bicep Curls3X10
DB Curl: 3X10
Saturday
De-Load Bench
Bench: barX10, 135X10X2, 185X8, 225X6, 275X3, 315X3
Illegal Wide Grip Flat Bench: 225X10 (paused)
Hammer Strength Incline: 3X8
Pec Dec: 3X10
Weighted Dips: 3X10
Pushdowns: 3X10