7 sets:
• 5 Back Squats
Weight: 85% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

A1: Push ups 4x10
A2: Straight bar biceps curls 4x6
B: DB powell raise 3x10/arm

Build up to 3 RTM in 20min

15-12-9 cal
Bike erg
Ski erg

Remaining time - AMRAP row

Score - calories

5 Rounds as Supersets:
3 Bench Press @ 90->% of 1RM
2 Strict Pull Up @ no reps in tank

4 Rounds for Quality:
10 Double DB Incline Row 12+12 1-Arm DB Incline Bench Press
20 DB Weighted Sit-Up

A: Bench press 5rm + 3x5@90%
B: Lat pull down rows 4set
C: Db Incline bench press 3x8
D: Seated SA transversal rows 3set
E: Straight bar over head triceps extensions 3x8

Emom 30

1. 15 down up
2. 20 jumping squats
3. 20 dead bugs
4. 30 harmstrings bridges
5. 20 lunges
6. 10 push up

3 rounds of
5-5 Half Knee Press
15 Russian Swing
20-20 Side Bends

3 rounds of
5-5 Clean & Squat
16 Alt Russian Swing

Emom 20’
1 min: 15 Am Swing
2 min: 10 Goblet Squat
3 min: 6-6 Snatch
4 min: 8-8 Reverse Lunge
5 min: 15 V Sit-Up

A,
Week5
Back Squat 1x3 at 70% 1RM
Back Squat 1x3 at 80% 1RM
Back Squat 1x3+ at 90% 1RM

Rest as needed between sets.

B,
2 rounds for time of:
20 Toes-to-bars
30 Thrusters @52/35kg
40 Bar Facing Burpees

Goal: Sub 17 min

C,
3 rounds for quality of:
Side Plank, L 20 secs/R 20 secs
5 Eccentric Dumbbell Flies, pick load
Lateral Raise Hold, pick load, 20 secs

Eccentric Dumbbell Fly: 5 sec down and regular return