Monday
5 rounds of
Row, 400 m
Squats, 50
Superman (instead of backextensions), 30
Time: 25 min

Tuesday
“Helen”, modified
3 rounds of
Row, 400 m
High swings 24 kg kb, 21
Pullups, 12
Time: 10.37
1st ca 3 min and all unbroken, then ca 3.45/round. Pullups 2nd 6-6, 3rd 3-3-3-3.

Wednesday
Warmup – Row, 2000m
CFT (all are pr)
Deadlift, 135 kg
Backsquat, 80
Shoulderpress, 55
Total: 270 kg

Did the same weights as before since I barely trained during dec (EDIT: noticed that I by mistake increased the deadlift with 5 kg, so it´s actually a new pr). Went surprisingly easy. Probably could´ve done 15 kg more on the DL and BS and 5 kg more on the SP. Next time total should be over 300 kg. Some more training:

Shoulder press
1 x 1, 55kg
1 x 5, 50kg
3 x 10, 40kg
Knees to elbows, 5 x 10
+ SW, 30 min

Thursday
Pullups, 120 (6 x 10, then 2 or 3 and then 1 or 2 at a time)
Ringdips, 30 (2 x 7, 2 x 3, 2 x 2, 6 x 1)
Time: 28.27 min

That was just silly. I had 60 pu left after 10 min and I nearly stopped when my blisters started to bleed…but I didn´t stop and now my hands look like shit and sting alot but I made it! Next time I´ll try to be smarter with the reps and use gloves or something.