High Bar Back Squat 5 x 3 @ 85% @85KG *Spotted
Deficit Conventional Deadlift 4 x 5 @ 70% *85KG
Reverse Zurcher Lunge 3 x 10-12 *30,35,35KG 10,10,12

4 Rounds Of:
10 Box Jumps
15 Romanian Deadlifts @50KG
5 Pistol Squats/leg

Push Press 5×5 @48KG

4 Rounds Of:
12 Rack Chins
8 Half Kneeling Single Arm KB Shoulder Press @12KG

Barbell Bicep Curls 3×12 @20KG

4 Rounds Of:
12 Burpees
12 Pull Ups
150m Run

Low Bar Back Squat 4 x 4 @ 75% @75KG
Front Squat 3 x 10 @40KG
Deficit DB Bulgarian Split Squat 4 x 12 @10KG Vest

4 Rounds Of:
8 Box Jumps @24″
16 KB Step Ups – Contralateral Load @20KG
16 American KB Swings @20KG

3 Rounds Of:
12 Half Kneeling Med Ball Rotational Throw @5KG
20 Sec/Side Side Planks

Bench Press 4 x 5 @58KG
Incline DB Bench Press 3 x 12 @35lbs
Band or Cable Tricep Extension 3 x 20 Orange Band

3 Rounds Of:
12 Man Makers @35lbs
60 double unders
12 Landmine Oblique Twists @15KG
30 sec Suitcase KB Carry/arm @28KG

Conventional Deadlift 1 x 5 @103KG
Sumo Deadlift 2 x 10 @ 65% @90KG
Hip Thrusts 3 x 10 @60KG

3 Rounds Of:
10 DB Bulgarian Split Squats @20lbs/leg
15 Wall Balls
24,32,32 KB Farmer Carry
10 Pull Ups

Strict Press 5 x 5 @ 75% @40KG
Bent Over Barbell Row 3 x 5 @50,55,55

3 Rounds Of:
12 Single Arm Seated Dumbbell Press @25lb
12 Single Arm DB Row @45lbs
12 Dumbbell Bicep Curl @20lbs

4 Rounds Of:
12 Push Press @40KG
12 Russian KB Swings @32KG

Tabata Airdyne

High Bar Back Squat 4 x 5 @ 65% @65KG
Bottom-Ups Single Leg Elevated Hip Thrusts 3 x 20

5 Rounds of
10/leg Single Arm KB Walking Lunges @20KG
10 Double KB Thrusters @16KG
200m Run

3 Rounds of
15 Russian Twists
15 Ab Roller

Bench Press 4 x 5 @ % @55KG
Dumbbell Bench Press – Elevated Feet 3 x 10 @45lbs

3 Rounds Of
8 Clap Push Ups
10 Face Pulls @Thin grey band

4 Rounds OfL
12 Sumo Deadlift High Pull @32KG KB
10 Push Press @40KG
10 Single Arm Dumbbell Snatches @35lbs

Deficit Conventional Deadlift 3 x 5 @ 80% @100,90,90KG
Front Squats 3 x 8 @ 65% @55KG
KB Single Leg RDL 3 x 8

4 Rounds Of:
15 Suitcase Deadlifts @32KG KBs
10 Box Jumps 24″
12 Dumbbell Skater Squat with Countermovement @8lbs

100 Cal Bike @18:57

Push Press 5 x 5 @ 60% @45KG
Bent Over Barbell Row – Supinated Grip 4 x 12 @40KG

3 Rounds Of:
10 Half Kneeling Landmine Press @25. 28, 28KG
10 Hammer Curls @20lbs

3 Rounds Of:
10 Pull Ups
10 American KB Swings @24KG
250m Row