3x5-6 (1.1.1.1.1) add the 6th if you can
3-4 Mins rest
85-87.5%

If your 1RM is unknown then build up to a 1RM

Warm up with triples. 20 seconds rest between singles. If you work in pairs do the full set before changing.

You can use 90-95% of your front squat 1RM max and then work back. Example if my max is 100kg I could use 90kg then 85-87.5% of that.

3 x 8

50 DU
10-1 mave 100/70kg
1-10 leuka
50 DU
20min time limit

Build up to a 8RM. First set easy, second hardish, third AHAP.

Short rest in between sets.

5 x 4
*2 reps in the tank

Sumo deadlift 3x5

3 x 10

Full range of motion, sternum to fully locked arms!

Find your 1 RTM = 1 rep technical max
This will work as your reference for the upcoming progressions
Post your score and weaknesses to compare to the later re-test

Run 1600m

5 Rounds;
400m Run
15 Overhead Squat (43/30kg)