Mon:
Dynamic Effort Box Squats w/bands - multiple warmup sets, 10 working sets of 2 reps, 30 sec rest (stretching) between sets
Circuit, 1 min rest (stretch) between rounds, multiple warmup rounds, 3 working rounds:
Weighted dips
Chins
Glute-ham raise

Tues:
Thai bag work, 10x3 min rounds, 1 min on elliptical between rounds

Wed:
Max Effort Floor Press, work up to 1 rep max, 1 min rest between sets
Circuit, 1 min rest (stretch) between rounds, multiple warmup rounds, 3 working rounds:
Front Squat
Underhand grip 90 deg rows
Nose breakers

Thurs:
Thai bag work alternating with double end bag work every other round, 10x3 min rounds, 1 min on elliptical between rounds

Today will be:
Clean/Jerk - low reps
Hang Snatch - low reps
Circuit: 1 min rest (stretch) between rounds, multiple warmup rounds, 3 working rounds:
Shrugs
Calf raises
Reverse Hypers