DEADLIFT + MET COND + CHEST

DeadLift

140Kg x 3

150Kg x 1

160Kg x 1

15, 12, 9, 6, 3

Cal Bike 

KBS 28Kg

Chest + Back

Back + Arms

BACK SQUAT + MET COND + BACK

Back Squat 

120Kg x 3

140Kg x 1 x 2

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

Row Cal

Bike Cal

Back + Shoulders

DEADLIFT + MET COND + CHEST & BACK

DeadLift

140Kg x 3

150Kg x 1

160Kg x 1

15, 12, 9, 6, 3 KBS 28Kg

BES 400m Bike

Chest + Back 

Abs

BACK SQUAT + BACK + ARMS

Back Squat

100Kg x 5 x 2

120Kg x 3

140Kg x 1

Back

Arms

Abs

DEADLIFT + MET COND + CHEST

DeadLift

140Kg x 3

150Kg x 1

160Kg x 1

5 Rds

400m Bike

7 KBS 28Kg

7 Box Jump 24"

Chest

Arms

BACK SQUAT + PARTNER WOD + BACK

Back Squat 

140Kg x 3

150Kg x 1 x 2

Partner WOD with Cheng

10 Rds

10 Cal Row

7 Burpee

Back

DEADLIFT + MET COND + SHOULDERS

DeadLift

140Kg x 3

160Kg x 1

170Kg x 1

15, 12, 9, 6, 3 KBS 28Kg

BES 250m Row

Shoulders

Abs