Overhead squat - 2RM; 90% x 2 x 2
- 65x2 / 75x2 / 85x2 / 95x2 --- 90% 85x2 /85x2
Push press - 90% (of w1-d1 5RM) x 5 x 3
- 100x5 / 100x5 / 100x5
Back squat - 90% (of Tuesday's 5RM) x 5 x 3
- 210x5 / 210x5 / 210x5
Bent row - 90% (of Tuesday's 5RM) x 5 x 3
- 120x5 / 120x5 / 120x5
Front/side planks - 2 x max (add wt if more than 1 min hold)
- front 45sec / 54sec -- side 37sec / 45sec

Biking outside for 101 mins

Barbell Bench Press:
- 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 5, 80kg x 5, 90kg x 5, 100kg x 5, 110kg x 3
- 60kg x 5 (close grip), 60kg x 5 (wide grip), 4,4,3,3,2,2,1,1

Bent Over Cable Row:
- 38.75kg x 7, 43.75kg x 7, 48.75kg x 7

Incline Barbell Bench Press:
- 40kg x 3 (close grip), 40kg x 3 (wide grip)
- 50kg x 3, 50kg x 3
- 60kg x 3, 60kg x 3
- 70kg x 3, 70kg x 3

Strict Toes to Bar: 7
Floor Sweeper Toes to Bar: 10
Toes to Bar into Half lower then back up to Toes to Bar: 4

" Barbara "
5 Rounds for time of:
20 Pull ups
30 Push ups
40 Sit Ups
50 Squats
Rest exactly 3 minutes between rounds.

Eilinen/Lepo

AMRAP 20'

25 Sit Up
20 Russian Kettlebell Swings 32/24

15 Wall Ball Shots
10 Alternating Reverse Lunges with KB
5 Pull-Ups

3 sets of front squats to reach your 5 rep max

results:

135# x 5
185# x 5
205# x 3

Could not quite get 5 on the last one but its a good improvement as my last 3 rep max was 195#

Bear Complex 20kg

Push Press - 40kg x 10
Push Jerk - 40kg x 10
Back Squat - 40kg x 10
Hang Clean - 40kg x 10
Clean & Jerk - 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 3, 80kg x 1
OH Squat - 40kg x 10
Squat Thruster - 40kg x 10

For time:

21 Front Squat 55/35kg
Row 500/450m
15 Push Jerk 55/35kg
Row 500/450m
9 Thruster 55/35kg
Row 500/450m

20 Minute AMRAP

5 Pull ups
10 Push ups
15 Air Squats