Standing Press up to a heavy single (1rep)
Squat 5x5 -If you made all your reps last week increase the weight by 2.5kg
Deadlift 6x3 (start with 60% 5rm, move the bar as fast as possible 40 sec rest in between sets)
increase weight from last week by 5 kg
For Total Distance
Row 1 min on 1min off for 5 Rounds (10min)
Sorry for the late postings there was some it issues at home.
And if any one can build the tool in the picture I will pay good money for it
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