Tuesday

  Floor Press: 5-5-5-5-5
  Pendlay Rows: 5-5-5-5-5

Monday

 “Volkswagen”

21-15-9 Reps for TIME:

 Bench Press (50% 1RM)

 Pull-UPs

FUNday

In TEAMs of 3…

For TIME:

 2,000m ROW

 30 DB Thrusters (50/30s)

 60 Bench Press (135/95)

 30 Pull-UPs

 60 OH Lunges

 30 DB Snatches (70/50)

 1 Mile RUN

Thursday

1 1/4 Front Squats: 4-4-4-4-4

Bulgarian Split Squats: 5-5-5-5 

(each leg)

Wednesday

6 Rounds, FGB Format:

 Deadlift (135/95)  

 Push-UPs

 Step-UPs

 Sit-UPs

 REST

Ancient Greek philosopher Socrates said:

No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.