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3x12x80kg bench press
3x10x wide grip pull up
3x12x horizontal lying row
3x12x50kg leg extension
3x12x50kg cable rope pulldown
3x12x45kg cable rope biceps curl
2x25x push ups
#gym
60/90/90kg x12 romanian deadlift
12/12/9 x12 small grip pull up
3x25kg push up
50/45/41kg x12 cable rope pulldown
3x12x41kg cable rope biceps curl
#gym
150 weighted burpees in under 20mins 
#yamlife
5x5x110kg deadlift+
4x8x50kg ohp=
3x10x pull up wide grip=
3x14x hanging leg raise=
1x12x50kg pendlay row=
#gym
5x5x90kg deadlift++
4x6x60kg front squat=
4x8x50kg ohp=
3x10x pull up wide grip=
3x12x hanging leg raise+
1x12x50kg pendlay row+
#gym
5x5x90kg bench press
5x5x pull ups wide grip
3x12 push ups
3x12 lying barbell row
3x12x23kg cable flys
3x12x52kg cable horizontal row
3x12x36kg cable push down
3x12x32kg cable biceps curl 
#life
23 pull-ups in a row 
#gym
Crossfit: 2' for 3r: 10 bench press 30,35,37.5kg, 10 incline dumbbell row 2x10,12.5,15kg. AMRAP 4': 40 DB bench press 2x10kg, IRT echo bike. 2' rest. 40 US kb swing 20kg, IRT row. 2' rest. 2' plank, IRT ski 
#life
Crossfit: 2' for 3r: 10 bench press 37.5kg, 10 incline dumbbell row 2x15kg. AMRAP 4': 40 cal echo, IRT DB bench press 2x10kg. 2' rest. 500m row, IRT US kb swing 20kg. 2' rest. 500m ski, IRT Russian twist plate 10kg #life
5x5x90kg deadlift++
4x8x50kg ohp=
3x10x pull up wide grip=
3x12x hanging leg raise+
1x12x60kg pendlay row
#gym
5x5x40kg deadlift+++++
4x6x40kg front squat++
4x8x40kg ohp+
3x10x pull up wide grip=
3x10x hanging leg raise=
3x12x40kg pendlay row+
3x24x30kg walking lunges+
#gym
/done deadlift 1x 8x 60kg/done deadlift 3x 8x 70kg/done bench 1x 8x 40kg/done bench 3x 8x 40kg/done pullups 5x 7x #gym
3x8x50x front squat
3x8x45kg ohp
3x8x90kg deadlift
3x8x70kg bench press
3x8x50kg barbell row
3x8x wide grip pull up
3x10x hanging leg raise
#gym
4x8x wide grip pull up
4x12x55kg leg extension
3x20x push ups
3x12x50kg rope cable pull down
3x12x45kg rope cable biceps curl
#gym
3x12x80kg bench press
12/12/10x wide grip pull up
3x12x55kg leg extension
3x12x16kg hammer curl
3x12x64kg cable triceps curl
#gym
