Friday

coach will warm you up accordingly
A1. Clean complex: 1 clean lift off + 1 clean pull + 1 Clean Hi-Pull + 1 Clean (power OK), slight increase each set
rest 2 min b/t sets
A2. 1A KB Arnold Press @21X2 - 10 reps 
A3. Goblet Cossack Squat - 10 alt reps
A4. Banded Plank Walks - 10 R/L
X 5-7 sets, rest as needed ~25-30 min
+
5 sets: 
1 min ON: 10/8 Cal Row + MAX G2OH @ (50/29k)
1 min OFF: rest