Week 9

Day 1 

A. Squat - 3x2@92.5%

B. Bench - 3x2@92.5%

C. Diamond Push-Ups - 5xmax - rest 60s between efforts

D. Overhead DB Extension - 3x12 

D. Heavy DB Thrusters - 3x10

E. 3x20 t2b/strict leg raises
 

Day 2

A. Press - 3x2@92.5%

B. Deadlift - 3x2@92.5%

C. Muscle Up Practice - 5-10 minutes

D. Strict Pull-Ups - AMRAP 10

E. 100 Weighted Sit-ups   

Day 3

A. Switch Style Squat - 3x2@92.5%

B. Inside Grip Bench Press - 3x2@92.5%

C. 100 Push-ups for time

D. Odd Object Farmer Carry - 1 mile 

E. 5x250m row - 60s b/w efforts 

Day 4

A. Switch Stance Deadlift (opposite of your primary) - 3x2@92.5%

B. Landmine Row - 3x10

C. Barbell Curl - 10RM

D. Two Arm DB Row - 3x10

E. Face Pulls - 3x15

F. 5x40s weighted plank immediately into 20s hollow hold - rest 30s between efforts