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5x5x80kg deadlift++
4x6x50kg front squat+
4x8x45kg ohp+
3x10x pull up wide grip=
3x10x hanging leg raise=
3x12x45kg pendlay row+
3x24x35kg walking lunges+
#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
5x5x50kg sumo ohp
3x15x30cm feet elevated speed push up
3x12x59 lat pul
3x12x50kg face pulls
3x8x20kg db ohp
#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
5x5x80kg bench press
5x5x60kg speed bench press
5x5x80kg wide grip bench press
5x5x50kg ohp
10-8-6-4-2x pull up
3x2x10x16kg hammer curl
3x10x50kg cable pressdown
#gym
5x5x80kg bench press
5x5x60kg speed bench press
5x5x80kg wide grip bench press
5x5x50kg ohp
10-8-6-4-2x pull up
3x2x10x16kg hammer curl
3x10x50kg cable pressdown
#gym
4x8x wide grip pull up 4x8x dips 4x8x80kg bench press 5x5x40kg ohp #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
3x10x30lbs db seated ohp
3x10x wide grip pull ups
3x12x50lbs standing cable flys
3x15x push ups
3x2x10x30lbs hammer curl
3x20x bench triceps dips
#gym
4x10x60kg 3 sec pause bench press
10-8-6-4-2x pull ups
4x5x60kg speed bench press
4x10x60kg barbell row
4x10x hyper extension
#gym
Crossfit: 2' for 3r: 10 back squats 50/55/60kg, 10 side band prone hamstring curls. AMRAP 12': 20 DB snatches 12kg, 15 air squats, 10 push-ups HR, 200m run #life
3x12x dips
4x8x wide grip pull up
3x12x55kg leg extension
3x12x50kg leg curl
3x12x16kg hammer curl
3x12x50kg triceps rope pulldown
#gym
3x12x18 seated dumbbell ohp, 3x8x wide grip pull up, 3x12x trx straight arm wide row, 3x10x push ups with feet and hands on medicine ball, 3x12x27kg rope pull down, 3x12x20kg cable curls 
#life
5x5x80kg bench press
5x5x pull ups
3x6x80kg wide bench press
3x12x60kg seated row
#gym
5x5x hanging dips
3x12x hanging leg raise
3x10x wide grip pull up
3x12x52kg leg extension
3x20x push ups
3x10x ring rows
#gym
5x5x110kg deadlift++
4x8x50kg ohp+
3x8x pull up wide grip=
3x12x hanging leg raise+
3x12x60kg pendlay row
#gym
5x5x55kg sumo ohp
3x15x30cm feet elevated speed push up
3x12x59 lat pul
3x12x54kg face pulls
3x8x18kg standing db ohp
#gym
