5 sets of 5 Deadlift
Set 1: @65%
Set 2: @70%
Set 3: @75%
Set 4-5: @80%
- Rest 2min btw sets

Bench Press Drop Set
• 2-6-10-14+ reps
Recommended percentages: 80%, 70%, 60%, 50%. Chose weights that allow you to complete all reps consecutively. Perform 2 reps, quickly remove weight and immediately perform 6 reps, quickly remove weight and immediately perform 10 reps, quickly remove weight and push out 14 reps or more!

For time:
Run 7,5 km

AMRAP 12

10 deadlift 70/45kg
20 Jumps over barbell
30 Kettlebell Swing 24/16kg
20 Jumps over barbell
10 hanging knee raise

Engine

2k Assault Run // 3k Row (jos ei runneria)

Rest 5min
Into,

E8MOM X5 (VK)

-400m Assault Run // 400m Row
-350m Ski
-10 Shuttle Run
-200m Row

+recovery bike remaining time (PK)

Front Squat 12-10-8-6 reps (take the barbell from ground)

Pystypunnerrus Max1

Find heavy of the Day in 15min
(RPE 5)

A)
3 rounds
10/10 single arm row @heavy
15 cyclist squat

B)
5 rounds with 1 ’ rest
8/8 double KB front rack reverse lunge
8 hang clean
8 front squat

C)
2x
30/30” weighted side plank
5/5 windmill

Shoulder Press

10 x 1 @ 85% +

Go Every 2:00