Shoulder press 5RM.

Bench Press
*Set 1 – 5 reps @ 65% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 8 reps @ 80-83%
*Set 8 – 8 reps @ 80-83%
Rest exactly 2 minutes between sets.

If you made all sets last week, bump the loading on sets 7 and 8 by 2-3%. If you didn’t make all sets last week, keep the loads the same and make it a goal to hit every rep.

Starting a new strength program (5/3/1)

warm up 5x75kg (40%/1rm)
5x92,5kg (50%/1rm)
3x110kg (60%/1rm)

3x10 + 2x8

Sprint Intervals - 60m - on grass - rolling - 12x60m - 90% - 95% - 8.90 down to 8.03. Avg approx. 8.3

AMPRAP 12min

60 burpee
30 OHS
10 MU

50-40-30-20-10 DU/sit-up

Back squat 5x3

6x
2min AB (just legs)
2min Skillmill running
1min Rest

Score distance

10 Rounds for time. 10-9-8-7-6-5-4-3-2-1

KB racked front squat
Deadlift
DB shoulder press
Strict pull-up
Ab-wheel

Time cap 23min