Mon: 2x[12 heavy rb row, 15 squats, 15 pushups, 5x ohp] Tue: 30 jumping jacks, shoulder warmup 1 min, 3 ea c&p kb 16, MC6HC Upper#3 phase 1, 3 rounds kb20+24, 15 goblet press evening: MC6HC Upper#3 phase 2, 3 rounds kb16+16 but ladder 3-5-10, 5 min jumping rope Wed: 1ea poseidon complex, jumping rope, ab wheel, 20+30+10 rows, 1-2-1-2-1-3-5 pull-ups Thur: shoulder and hips warmup, MC6HC Lower#3 phase 1, 3 rounds kb24+24, last round+light rb, farmers walk 1 min, MC6HC Lower#3 phase 2, 2 rounds kb24+24 Fri: dead hang 3x40s, 3x maxercist flow, 3x1min heavy jump rope, evening: 20x sit-up-stand up, bulgarian bag 10+10 swings,5+5 spins, 10 seoi-nage, 10 swing squat,10 shoulder to shoulder, 10 halo, 10 10 row, 5 min heavy jump rope Sat: 20 assisted squats, 2x15 narrow squats, 2x2 uneven squats some pain in elbow so I'll take a break from chin-ups and cleans and decrease the load for a week or two, Sun: shoulder and elbow stretching and warmup, ohp: 3ea kb 24, 5ea kb 16,

Mon: bulgarian bag 10+10 spins, 15 rows, 5x clean+snatch, 5 min jumping rope trx rows, face pulls, triceps, light resistance band work, cow-dog poses 1 min focused on breathing, cardio session:10 pushups, jumping rope 1 min, 10 slow squats, jumping rope 1 min, 10 pushups, jumping rope 10 min, bulgarian bag spins 10+10, 10 rows, 3 clean, 3 snatch, 10 shoulder to shoulder, 10x seoi-nage, bearhug hold Tue: rest Wed: rings pushups, elevated one handed pushups (focus on keeping maximal tension) Thur: 3x[2ea burpee to clean and press to 1 min jump rope] Fri: elbow and arm rehab exercises, light rb triceps work 2 rnds, cow to downward dog pose, focused on breathing 2 min, plank 1 min, kneeling ab wheel 2 rnds, 2x20 bulgarian bag rows, 30x mountain climbers, evening: 15 min non stop (5 min jumping rope, bulgarian bag- 10+10 shoulder to shoulder, 10+10 spins,10 cleans, 10 rows, 10 side snatches, 10 elbow sit -through, 10 croc roll to standup, 5 min jumping rope) Sat: warmup (25 wall pushups, 20 assisted half squats), 3x3ea elevated one hand pushups, 3x1ea box pistol squat, 2x10 heavy rb deadlifts, 2x1min wrist plank Sun: rings pushups and rows 3 rnds each, shoulder + elbows warmup, circles etc

Mon: 20 jumping jacks, MC6HC Upper1 phase 1: (on bosu ball instead of incline bench) rnd 1 kb 16+16, rnd 2 16+16+light rb, rnd 3 24+16, rnd 4 16+24, 2 min break and phase 2 1 rnd 16+24 2ea leg compass on balance pad, 2x30ea leg knee prehab work with light rb, 2x10 kneeling ab wheel, 2 trx knee tuck (but heavy rb instead of trx), knee tucks+v-sit 30s Tue: 10 oh bulgarian bag sit-ups, MC6HC Lower2 phase 1, 2 rnds kb 16+24, evening: swiss ball hamstring curls 2x5, knee tucks, trx knee tucks to pike x10, Wed: 5 pushups, 1ea Poseidon complex, rolling with kids evening: 10 pushups, 10 squats, 2x [10 squats+ 10 dl's all with heavy rb, 10 burpees], jump rope, Thur: 50 jumping jacks, MC6HC Lower#2 phase 1, 2 rnds kb 16+16, phase 2, 2 rnds kb 16+16, bosu ball- 10 pushups, 10 squats, 3 min jumping rope Fri: 30 jumping jacks, shoulder elbow wrist warmup, 2x maxercist flow, MC6HC Total#1 phase 1, 2 rnds kb 16+24, 2x 10 rings pushups +10 rows (1 rnd easy angle, 1rnd harder), 30s dead hang Sat:rest, walking, Sun: swimming

Fri: rings pushups 30+30, rolling with kids, evening: knee tucks 30, knee rises 5+10+5, 3 leg rises, 2x 30 sit-ups, ab wheel, 3x10 burpees, bulgarian bag 2x(10swings, 10 clean,10 arm throw) Sat: garden work Sun: morning swimming pool with kids, evening 10 burpees, 2x bulgarian bag spins, cleans Mon: bulgarian bag: 2x(10 burpees 5ea lunge, 10 zercher squat) Tue: 2x5ea C&P, mobility Wed: 5x10 swings, elevated pushups 30, kneeling pushups 20, one handed assisted on rings 2ea, uneven pushups 20 ea, 2x10 diamond pushups, rings pushups drop set resistance band press, flyes, finger wall pushups Thur: 20+15 rings rows, compass on balance pad, rows, Fri: 30 false grip rings rows, 2x10 rings rows (harder position), 1-2-3-4-5 pull-ups ladder, 5 chin-ups+hold, kettlebell rows, heavy and light resistance band rows, Sat: weight plate wrestlers workout 9 min, 1 min for each exercise without breaks, swimming pool, Sun: 3x20 rings pushups, 3x+10kg load, kneeling ab roller, 2x [10 burpees on slamball, 20 jumping jacks, 10 ball slams, jump rope] 5ea snatch, 5ea c&p, 10 goblet squats, 6x[50m sprint, 25m bear crawls, 15m crab walks,10m walk, jump rope] total 9 min, 30 low bridges, 10 full bridges

Fri: shoulder warmup, jumping jacks, 2+2x ABC kb 20+16, 4+10 fast burpees, balance pad 'compass' each leg, seoi-nage drills w/resistance band 5pm: neck warmup, wall headstand 1 min, crow pose 1 min, wall handstand 1 min evening: 2x[5 row,4 clean], C&P drop set 5-4-3-2-1 kb24, 12 squats w/bulgarian bag Sat: pushups (20 wall pushups, 20 kneeling pushups, 10 diamond pushups, 20 uneven pushups) jumping rope 5 min, Sun: Squats (20 assisted, 15 regular, 10 narrow, 1+1 box pistol squat) Mon: Pull-ups (20 false grip row, 15 row, 3+4+3 narrow chin-ups) 10+10 snatch kb16, 2x [5clean+5row] kb24, Tue: 2xABC kb 24, 5pm: 10 elevated pushups, 10 elevated bridges, neck work, reflex ball boxing 5min, 5ea heavy rb curls, 8pm: warmup 50 jumping jacks, 20 short bidges, 10 straight bridges, 10 neck bridges, 10 full bridges, 3+3 wall walking up and down, 'trifecta' stretching, 7 explosive pushups on bosu, Wed: MC6HC Lower #6 phase 1, 3 rnds but done in ladder (3-4-5), kb 16 MC6HC Lower #6 phase 2, 4 rnds kb24+20 2pm: 3ea compass on balance pad, 15 ea rdl on balance pad, 2x heavy rb [face pulls, curls, presses] Thu: rolling with kids, 3pm: warmup, 1 min headstand, 1 min crows pose, wall handstands 2x30s and attempts to handstand pushups, knee on belly drills on bag, 3x5min jumping rope, ab wheel, grip strengthener