BACK SQUAT + MET COND + BACK + ARMS

Back Squat 

140Kg x 3

150Kg x 1

155Kg x 1

5 Rds

300m Bike

7 DB Thruster 2 x 20Kg

21 DU

Back + Shoulders

Arms

DEADLIFT + MET COND + BACK

DeadLift

140Kg x 3

150Kg x 1

160Kg x 1

21, 18, 15, 12, 9, 6, 3

Cal Row

KBS 20Kg

Back

Swim

BACK SQUAT + MET COND + ABS

Back Squat

120Kg x 5

140Kg x 3 

140Kg x 2

5 Rds

300m Bike

10 Box Jump 24"

Abs

Swim

DEADLIFT + MET COND + BACK + ARMS

DeadLift

140Kg x 3

150Kg x 1

160Kg x 1

Back

Arms

Abs

BACK SQUAT + MET COND + SHOULDERS

Back Squat 

140Kg x 3

150Kg x 1 x 2

15, 12, 9, 6, 3, 

Cal Row

Burpee

Shoudlers 

Abs

Swim

DEADLIFT + MET COND

DeadLift 

140Kg x 3

150Kg x 1

160Kg x 1

5 Rds

150m Row

10 KBS 20Kg

30 DU

Swim

BACK SQUAT + MET COND + BACK

Back Squat

120Kg x 3

130Kg x 3 

140Kg x 3

4 Rds

250m Row

10 DB Thruster 2 x 15Kg

Back

DEADLIFT + MET COND + ARMS

DeadLift

140Kg x 3

150Kg x 1 x 2

4 Rds

300m Bike

14 KB Snatch 20Kg 7L / 7R

Arms

BACK SQUAT + MET COND + ARMS

Back Squat 

132.5Kg x 3

142.5Kg x 3 x 2 

4 Rds

10 KBS 20Kg

30 DU

Arms

DEADLIFT + MET COND + BACK

DeadLift

120Kg x 5

140Kg x 3 x 2

3 Rds

10 KBS 20Kg

50 DU

Back

BACK SQUAT + MET COND + BACK

Back Squat

120Kg x 5

130Kg x 3 

140Kg x 3

4 Rds

250m Row

10 DB Thruster 2 x 15Kg

Back + Shoulders 

BACK SQUAT + MET COND + BACK + ARMS

Back Squat 

140Kg x 3

150Kg x 1

155Kg x 1

21, 15, 9 KBS 20Kg

BES 150m Row

Back + Shoulders 

Arms

Abs

DEADLIFT +SHOULDERS + CARDIO

DeadLift

140Kgx  3

150Kg x 1

160Kg x 1

Shoulders

Bike 5K

BACK SQUAT + BIKE

Back Squat 

140Kg x 3

150Kg x 1 x 2

Bike 5K