Sumo Deadlift 3×3 @120,130,133KG, 135(1)
Front Squat 4×3 @70,70,75,75KG *75 Spotted

4 Rounds Of:
10 Box Jumps
15 Romanian Deadlift @60KG
5 Front plate Pistol Squat

2 Rounds Of:
8 Barbell Hip Extensions
8 Rotational Lunges w 15KG Plate

Waiter Carry/ Farmer Carry 1×30 @16KG Waiter, 32KG Farmers Carrry
Push up plus + Banded ER with slow eccentric 1×15 @Thin Blue Band
Bench Press 3×5@75% @57KG

3Rounds Of:
10 3-point Single arm DB row @45lbs
12 Elbows tucked DB bench press @45lbs

3Rounds Of:
15 Rack Chins
15 DB Side raises @10lbs

Seal Jacks 1 set x 20 reps
Knee tuck jumps with rebound 4×5
High Bar Squat 3×3 @85% @85KG
Front load bulgarian split squats 4×14 @20KG

4 Rounds Of:
30Sec KB Farmer Carry @28KG KBs
20 Kettle Bell Goblet Squats @20KG
20 Suitcase Deadlifts @20KG/arm

5×3 Quarter Squats @110,110,120,130,140KG

Half Kneeling Windmill with KB 3×8/arm @12KG, 16KG, 16KG
Conventional Deadlift 3×5@85% @105KG
Barbell Hip Extensions 3×10 @80,90,100KG

3 Rounds Of:
12 Single Arm Seated Dumbbell Press @30lbs
15 Rotating Dumbbell Tricep Extensions @20lbs
15 Dumbbell Hammer Curls @20lbs

Push Up Plus 3×10/arm
Band Resisted External Rotations 3×10/arm
Bench Press 3×3@90% @66KG

4R Of:
5 Strict Press @40KG
8 Pull Ups
10 Bent Over Laterals @15lbs

Back Squat 1×5 @75% @75
Back Squat 1×3 @ 85% @85
Back Squat 1×1 @95% @95

3R:
10 Rotational Lunges – Double KB @12KG KBs
10 RDL’s @70KG

2R:
30sec Suitcase KB Carry @28KG KB
30sec Side Planks

KB Arm Bar 3 Sets @20KG @15secs each
Push Press 3×3@85% @64KG

3 Rounds Of:
12 1 Arm Seated DB Press @12KG & 14KG
15 Rotationg DB Tri Ext @8KG
15 BB Bicep Curls @20KG

RDLs 3×10 @65KG

2 Rounds Of:
8 BB Hip Extensions @70KG
8 Rotational Lunges w Racked KB @16KG

Sumo DL 3×5 @85% @120KG

3R Of:
6-8 Front Squats @55LG 6,6,8
10 1 Leg RDL w KB @16KG KBs
10 Bent Over BB Row 40KG

3R Of:
12 Pull Ups
10 BB Hip Extensions @60KG
40 sec/arm Suitcase KB Carry @28KG

15 Mins Easy Cardio

Single Arm Serratus Punch 3×10 @Small Grey Band
Band Resisted W to Press 3×10 @Broken Blue Thin Band
Bench Press 3×3@90% @66KG

3R Of:
8 1 Arm DB Row @50lbs
10 Bottoms up Half kneeling KB Press @8KG
15 Diamond Push Ups

3R Of:
10 1/2 Kneeling Windmill w/KL @12KG
20 Bear Crawls

Back Squat 3×3 @90% @87KG Spotted *Difficult
*5 Knee Tuck Jumps In Btw Back Squat Sets
Front Rack BB Bulgarian Split Squats 3×12 @15KG

4R OF:
40 sec Farmers Carry @32KG 2 round, 24KG 2 rounds
8 Conventional DL @80KG
15 Double KB Front Squats @2 x12KG KBs

3R of:
10 Knees-To-Elbows
10 KB Stabilized Bird Dogs @2.5KG Plates *10/side