Four sets of 2 reps

BENCH PRESS 5 5 5 5 5 5 5 5 5 5 (5x10) (60kg, 70kg, 80kg)
level 1 : 3 000 kg (bnch press)
level 2: 3 500 kg
level 3: 4 000 kg
DEADLIFT 3 3 3 3 3 3 3 3 3 3 (3x10) (90kg, 120kg, 140kg)
level 1: 2 700 kg
level 2: 3 600 kg
level 3: 4 200 kg

tot:
level 1: 5 700 kg
level 2: 7 100 kg
level 3: 8 200 kg

For time:
50-40-30-20-10cal Row
15cal Standing Assault bike after every set of rowing.
Rest 2min after AB

Lunge Flow 2.0 video

Every 3min for 15min:
-10 V-ups
-15 Abmat sit-up
-20s. row, for max cal

*Do all sets unbroken and go every row ALLOUT.
Score is rowed calories combined.

5km run

This workout consists on resistance and calories burnout

300 Calories - CAP Time 20:00

100 Cal - Row
100 Cal - Assault Bike
100 Cal - Ski

5min amrap
5x HSPU
10x Box jump overs
3min rest
5min amrap
5x Hang power snatch 35/25kg
10x burpees
3min rest
5min amrap
5x Double Kb front squats
10x Push ups

5 rounds for quality

8 thruster light
10 GHDsu
8 wall ball 6 kg
10 t2b
8 hip thruster moderate

CNJ MAX
Clean pull 5x2
Dumbell strict press 5x4