For time (5 rounds):
300m Skillmill Run
30-25-20-15-10 KBS (US) 24/16kg

Rest day - what did you do?

Wendler 531 bench press DELOAD week 4

2x5 @kevyt
2x5 @lisää hieman
2x5 @kohtalainen

2x 3+3 @kevyt paino
2 3+3 @ lisää hieman

2x 2+2+2 @50-55%
2x 2+2+2 @65-70%
2x 2+2+2 @75-80%

Partner Workout
8:00 AMRAP: Max Cals Bike
Rest 2:00
6:00 AMRAP: Max Wall Balls
Rest 2:00
8:00 AMRAP: Max Cals Row
Rest 2:00
4:00 AMRAP: Max Burpees

• You may complete these in any order, but stick to the defined work and rest times!

In teams of 2-3
You Go, I Go

AMRAP 30
4 Burpee over high box
6 hang power clean @50/40kg
8 plate ground to overhead @20/15kg

12-9-6-9-6-12
@ AHAFA / add 2kg to last week
set every 3 min

15 - 12 - 9 - 6 - 3:
Deadlifts

*MUST be unbroken/touch-and-go

WARM UP

**10LBS BUMPER PLATE
0:20 Good Mornings (hugging plate)
0:20 Ground to Overhead
0:20 Inchworm to Push Up
0:20 Single Leg Deadlift (same side)
0:20 Single Leg Deadlift (other side)
0:20 Active Samson
0:20 Downdog

TECHNIQUE & BUILD

EMPTY BARBELL
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Strict Press
5 Stiff Legged Deadlifts
0:20 Deadlifts from Lockout to Knee
0:20 Deadlifts from Lockout to Below Knee
0:20 Deadlifts from Lockout to Mid Shin

LIGHTWEIGHT BARBELL
3 Pause in Deadlift Set Up into a Deadlift (0:05 pause)
3 Eccentric Deadlifts (0:05 tempo on the way down)