MET COND + DEADLIFT

10 Rds

5 Bike Cal

5 Ring Dip

- 7:33

100Kg x 5 x 10

FRONT SQUAT + ROW

500m Row

2:23 / 30 Cal

500m Row

1:53 / 30 Cal

Front Squat 

60Kg x 5

80kg x 3 x 2

100Kg x 1 x 2

DEADLIFT

15, 12

Ski Erg Cal

Bike Cal

DeadLift 

60Kg x 10

80Kg x 10

100Kg x 10

120Kg x 5

130Kg x 1 x 3

BACK SQUAT + MET COND

Back Squat 

60Kg x 10

80Kg x 5

100Kg x 3 x 3

21, 15, 9

Bike Cal

Ring Dips

7:17

DEADLIFT

2 Rds

10 Cal Ski Erg

5 Ring Dips

DeadLift

80Kg x 10

100Kg x 5

120Kg x 3

140Kg x 1

BACK SQUAT

2 Rds

10 Cal Bike

10 Ring Dips

Back Squat 

60Kg x 10 x 5