Here's last week's (this was the final week of this program so it was a bit easier):
Monday
Every 2 min x 20 min
- Squat x 5,4,3,2,1
- Pull-ups (unbroken) x 10,9,8,7,6
- SUT Fallout x 3rd @ 60 secs
- KB Dbl windmill x 8ea x 3rds
- SB Clean + Squat + press x 8 x 3rds
- Bounds - Max distance x 3rds
Tuesday
- Knee Tucks x 100
- push-ups (slow, 1 count top and bottom) x 50
- Band press downs (slow, 1 count top and bottom) x 50
- Bench 5x5
- KB stiff deads 3x10
- Hanging knee to elbows 3x10
Every 2 min + R.A.T.
- BB Muscle Snatch x 8@115
- Low box step up x R.A.T.
Wednesday
KB Combo Carry @ 2x53lbs (250ft.) x 2
- Farmers
- Suit Case
- Rack
- Waiters
- Rack
- Suit Case
- Farmers
Every time you stop or rest, do 3 wall walkups
- Find 3 rep max BB Clean + Jerk
Thursday
- Ab Spring-ups x 100
- Koklyaev press 3x8
- Deficit Deads 4x4
- DB “Y” press x 50
- 50 Band pull apart each time you stop
- Neutral Grip pull-ups 5x5
- James Franco’s x 10ea x 5 sets
Friday
- Ab Wheel x 50 (low and slow)
3rds each
- Dbl KB step-ups w/ press x 6ea
- Pallof press x 8 ea
- Sledgehammers x 15ea
- Barbarian Squat x 15
- Baseball swing x 15ea
- Trap bar jumping deads x 3
- Plus Jump (max height) x 1