Warm Up: 10 Mins
1:00 /side Front and lateral kicks
1:00 Hip and ankle openers
Then
2 Rounds
Monster Walks (down/back)
8 Banded Wall Balls Deadlifts (w/band around knees)
8 Banded Wall Balls (w/band around knees)

Strength: 20 Mins 

WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER
3×25
(9 mins) Every three mins perform
25 Back Squats (AHAP)

Note: The goal is to try and go As Heavy As Possible while keeping doing 25 unbroken reps aka not allowed to rack the bar or rest the bar on your chest until you have achieved the 25 reps.

2 min rest/reset

(9 mins) Every three mins perform
8 /leg KB/DB Forward To Backwards Lunge
15-18 KB/DB Sumo Deadlift

Metcon: 16 Min
For 8 rounds of:
1 Min AMRAP
2 Wall Walks
4 Deadlifts 155/115
Max Effort Wall Balls 20/14

Rest 1 Min Between Rounds.

Functional Bodybuilding Class

Week “A” Heavy
Thursday: Shoulders:
1)Seated Alternating DB Shoulder Press 5×5

2)Giant Set: 3×8-12
DB Bent Over Rear Raises
DB Lateral Raises
DB Front Raises

3)Super Set: 4×8-12
Seated DB Shoulder Press
Seated DB Lateral Raises

4)Giant Set: 3×8-12
Cable Single Arm Lateral Raises
Cable Single Arm Front Raise
Cable Single Arm Rear Extension

5)Giant Set: 3×8-12
Car Drivers
Up Right Rows
Cable High Row (face pulls w/rope or individual handles)

6)Super Set: 4×8-12
Seated DB Arnold Press
Seated DB Bent Over Rear Raises

7)Finisher: 1xME Drop Set
Front DB Raises
Then
Later DB Raises