Warm up: row 500m, squats, stretch, ohs

Squat: 20#140
Press: # 135 - 5, 5, 4
Clean: # 135 - 5, 5, 5 (15 push ups btwn each set)
2x10 ext#45 (12 row#110 btwn)

Warm up: row 500m, squats, stretch

Squat: #135, 5, 20
Bench: 5#135, 2x5#205, 6#185
2(10gm#115' 12 dip)

Run 5km: 22:57 (4:35 per km)

Warm up 500m row, stretch

Dead lift #135x8, #225 x 8, #305x5, x5, x4, x4
Press db: #65x5, x5, x 2, #50x5

5( 8 swing#45, 4 pull ups)

Warm up: row 500m

5x500m (1:41, 1:42, 1:39, 1:41, 1:40)
Grip

Warm up 500m, stretch
Row: 5min @ 1:48, rest 2:30, 6min @ 1:48.4
Burpee pull up: 10, 5, 5

Row 500m, squat, stretch
Squat: # 135x5' #185x5, #245x3, 2(#235x5)
Bench: #135x5, #185x5, #205x5, #205x3, #195x5
Good morning 10#110, Extension 3(ext 10#45, calves 18, 12)

10km run: 51:08 (5:06.8 per km)

Row 500m, squats, ohs, cleans

Clean: 3x5#140
Press: 5#115, 2x5#125
15-12-9 (dips, swing#45) 4:25
#135. 5step up, 5row, 5 lunge, 5 row, 5 row

Row 7500m (1:58.1/500m)

Row 500m
Clean: 3x5#135
3rounds: 10 thruster #95, 10 row#115, 16 grasshoppers

Row 500m
5x500m(1:45, 1:45, 1:46, 1:45, 1:45)
3(10ext#45, 10,10,8 curl#45)