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CrossFit: CARDIO EMOM 36’, 1st: 50s BIKE for cal, 2nd: 50s ROW for cal, 3rd: 50s DB BURPEE TO DEADLIFT, 4th: REST 
#life
CARDIO EMOM 40' 40 sec ROW for cal, 40 sec BIKE for cal, 40 sec DOWN UP for reps, REST #life
CrossFit SAT 2.03.2024 EMOM 30: 8 Romanian Deadlifts at 50kg, 30 sec DB/KB Reverse Lunges with 16kg KB, 8 Strict Press at 20kg, 30 sec Plank to Extended Plank, 8/side 3-point DB Row with 15kg DB, 30 sec Banded Biceps Curl #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
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 37.5, 10 incline dumbbell row 2x15kg. AMRAP 4': 30 DB bench press 2x10kg, irt row, 2' rest. 30 Russian swing 28kg, irt echo bike, rest 2'. 2' side plank, irt ski #life
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
Crossfit: 2' for 3r: 8 back squat 55,60,65kg, 8 side reverse lunges 30,35,37.5kg, plate 10kg. AMRAP 12': 60 cal row, IRT AMRAP: 6 DB snatch 17kg, 8 goblet squat 20kg, 10 air squat #life
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
Crossfit: Intervals 10x90s ON/90s OFF: 5 front squat 20kg, 5 push press, 3 front squat, 3 push press, 1 front squat, 1 push press, burpee/SU (alt rounds) in rem time. 3 min extra rest halfway #life
Work Out of the Day done. 16 minutes EMOM - 1 rope climb + 12 DB 10kg reverse lunges
CrossFit: A. STRENGTH 4x3min, 10-5-10-5 FRONT SQUAT (55-60%, 70-75%); B. MET-CON 4 x 2 min ON/2 min OFF AMRAP, 6 DEADLIFT 50kg, 72 SU. #life
100 burpees 27:22 #life
30 mins rowing session 
#gymoffice
CrossFit: A. 4 sets 5 PUSH PRESS, 45s rest; B. 4 sets 15 KB RDL, 45s rest; C. 4 sets 8 CLOSE GRIP FLOOR PRESS, 45s rest; D. 5min AMRAP SINGLE DB BICEPS CURL 10kg, 1min rest; E. 5min AMRAP PLATE OH SIT UP 5kg #life
30 minutes rowing workout 
#bodevolution
150 weighted burpees in under 20mins 
#yamlife