Monday
Bench Press 5x5
EMOM15
Min1: 15 Shoulder to OH
Min2: 10 Cal Row
Min3: 15 TTB/HKR
Wednesday
12-9-6-3
Strict Pullup
Bent Over DB Row
EMOM8
Min 1: KB Swings
Min 2: DB Reverse Lunges
Rest 2 Min
EMOM8
Min 1: DB Clusters (Clean + Thruster)
Min 2: Weighted Plank
Thursday
Strength Circuit - 4 sets x 12 reps of each
Seated DB Press
DB Fly
Lateral Raise
Front Raise
21-15-9
Deadlifts
Box Jumps
Friday
6 Rounds
Max Distance Bike in 2 minutes
Rest 1 minute
2 Rounds
30 Box Jumps
30 Goblet Squats
30 Hollow Rocks
30 Double Unders