5x5x90kg deadlift++ 4x6x60kg front squat= 4x8x50kg ohp= 3x10x pull up wide grip= 3x12x hanging leg raise+ 1x12x50kg pendlay row+ #gym

4x8x wide grip pull up 3x20kg push up 3x12x60kg leg extension 3x12x18kg db seated ohp 3x12x30kg biceps curl machine #gym

3x12x100kg deadlift 3x12x28kg incline db press 3x8 wide grip pull up 3x12x dips 3x12x35kg barbell curl #gym

10x pull ups 20x push ups 30x sit ups 40x squats x 4 rounds #gym

5x5x110kg deadlift+ 4x8x50kg ohp= 3x10x pull up wide grip= 3x14x 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

2x5, 1xAMRAP chinups, OHP, deadlift + hit 85kg deadlift for the first time #life

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: 8 back squat 55, 60, 65kg, 8 side reverse lunges 35kg, plate 10kg. AMRAP 12': 60 cal echo, IRT AMRAP: 10 DB snatch 15kg, 8 goblet squat 20kg, 5 push-ups #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

Crossfit: 2' for 5r: 6,5,4,3,2 strict press + 5 push press 20,21,22.5,23kg. AMRAP 3': A. max distance echo, rest 2'. B. 5 push press 7.5kg, 10 FR reverse lunges 2x DB 7.5kg, rest 2'. C. 30 deadlift 40kg, IRT burpee #life

/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

#gym Squats: 5x70kg Squats: 5x70kg Squats: 5x70kg Squats: 5x70kg Squats: 5x70kg Bench Press: 5x50kg Bench Press: 5x70kg Bench Press: 5x70kg Bench Press: 5x70kg Bench Press: 5x70kg Bench Press: 5x70kg Sit-ups (Dragon Thrusts): 45sec Sit-ups (Plank Right side): 45sec Sit-ups (Plate press crunch 10kg): 45sec Sit-ups (Cliffhanger climbers): 45sec Sit-ups (Dragon Thrusts): 45sec Sit-ups (Plank Left side): 45sec Sit-ups (Plate press crunch 10kg): 45sec Sit-ups (Cliffhanger climbers): 45sec Let pull down: 5x40kg Let pull down: 5x40kg Let pull down: 5x40kg Let pull down: 5x40kg Let pull down: 5x40kg

4x6x50kg ohp 10-8-6-4-2 pull up 4x15x60cm feet elevated push ups 4x10x60kg leg extension 4x10x60kg lying leg curl 4x2x10x18kg hammer curls #gym

5 pull-ups with 20kg extra weight PR #gym

3x10x wide grip pull up 3x12x39kg leg extension 3x12x50kg narrow grip chest press 3x12x hanging leg raise 3x12x25kg rope triceps pulldown 3x12x30kg barbell biceps curl 3x12x15kg db seated ohp #gym