J8

3x5 DB clean and press @2x20kg
3x10 Back squats @70kg-80kg-90kg
5x5 Seated rows @64.5kg
25 Strict pull-ups 10-6-5-4
3x5 Bench press @50kg-60kg-70kg
40m DB Farmers walk @2x40kg

J7

5km easy paddle on SUP

J6

3x5 DB Clean and press @20kg
5x10 Back squats @70kg-75kg-80kg-85kg-90kg
1x20 RDL @20kg
2x5 Seated row (wide grip) @60kg
12 Pull-ups (1 set only)
2x5 BB Curls @35kg, 1x10 BB Curls @25kg
2x30m Farmers walk @2x44kg

J5

5x5 DB Clean and press @16kg
2x10 Back squats @70kg-80kg
1x20 RDL @20kg
3x5 Seated rows @60kg
15 Pull-ups 8-5-2
5x5 DB Bench press @28kg
3x10 BB Curls @25kg

J4

3x5 DB clean and press @2x16kg
3x10 Back squats @70kg-80kg-90kg
5x5 Seated rows @60kg
25 Strict pull-ups 10-6-5-4
3x5 Bench press @24kg-28kg-30kg
3x5 BB curls @30kg-35kg-35kg
40m DB Farmers walk @2x40kg

J3

3 rounds of barbell complex
8 Bent over row
8 Muscle clean
8 Front squat
8 Military press
8 Back squat
8 RDL
20kg-25kg-30kg

Deadlift
80kg-100kg-120kg
5-5-10

Military Press
40kg-45kg-50kg
5-5-8

2 x 30 Back squat @95lb

J2

3x30sec Side plank w/ full breaths and neck rotations
1x30sec Top of pull-up w/ full breaths and neck rotations

Find 1RM Bottoms up single KB press
20kg

3 rounds for TIME:
40 single unders
300m row
20 alternating lunges
10 push-ups
7.50

J1

3x5 DB Clean and press
14kg-16kg-20kg

3 rounds of following complex:
8 Traps high pull
8 Muscle snatch
8 Back squat
8 Snatch push press
8 Good mornings
8 Bent over row
20kg-25kg-30kg

Front squat 
5 @60kg
5 @75kg
10 @87.5kg

DB Bench press
5 @24kg
5 @28kg
6 @32kg

1 x 30 Back squat @95lb