Peng Joon

Bench Press
3-3-3-3-3
50-55-58-60-63

3 Rounds
AMRAP
Strict Pull Ups
Bar Dips
12 12, 8 12, 9 12

Row 1km

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Day 1 M Stak

Back Squats
7×3
70-80-85-90-95-100-105(1)

*5×12
@ 55kg

Superset 5 Pull Ups

Deadlifts
5×5
70-75-80-85-90

Bench Press
5×5
40-45-50-55-58

WOD
21-15-9
Russian Swings @ 32kg
Box Jumps @ 23″
5:xx

Turkish Getups
5 minutes @ 16kg

Hang Power Clean
15 Minutes – 50kg

WOD:
12-9-6
Hang Power Clean @ 45kg
CTB Pullups

17:23 (At least 8 no reps, need to brush up on form)

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Back Squats
5-5-3-3-2
70-80-90-95-100

Shoulder Press
3-3-2-2-1
30-35-38-40-43

50 Strict Pull Ups
50 Ring Dips

WOD
3 Rounds
500m Row
15 Wall Balls
12:43

60 Seconds Hallow Hold

@ Crown Metropol, Melbourne

Bench Press
10×10 @ 40kg

Rushing to check out

@Crown Metropol, Melbourne

p90X Shoulders & Arms
12kg & 8kg DB

Ab Ripper X

AM @ Continental Hotel, Melbourne

DB Chest Press
4×12
12-14-16-18kg

DB Chest Press
4×12
20kg

PM @ Crown Metropol

Bear Complex
30kg
@ 15:15