3 rounds
10 shoulder press @60-70% 1RM
10-12 pendlay row
Rest 1,5min

5 Rounds for time

50 Double-unders
20 Thrusters / Power cleans / Overhead squats / Push jerks / Front squats

At start and thenEMOM 3 Bar-facing burpees

BARBELL : 42,5/30kg

Target time. < 14:00 CAP 18:00

Flow. 50 DU, 20 thrusters, 50 DU, 20 PCs, etc.

Superset
4 rounds
Close Grip Floor Press x 8-10 (build up each set)
Rest 45s.
1-Arm Ring/Bar Row x 8-10 each
Rest 45s.

• Aim for slight progress from last week.

Shoulder Press
Build to a heavy double with full 3 second pause in the bottom between the reps.
- Approx 6-8 sets to find the double.

Front Squat
Build to a heavy 3 over 6 sets. Rest 2:00
- Sets of 5,4,3,3,3,3
- Option: 6 x 4 practice

POST WORKOUT STRENGTH

Deadlift
5x5

• Use the same Light Weight for All Sets. This is a Deload Week.
• Week 5 of 6

Deadlift
1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%

• Final set is an AMRAP @ RPE 9
• Based off of 90% of Heavy 1-Rep. So, if you did 85kg for the 1RM, take 90% of that as your 'training max': 76.5kg. All the percentages today and in the coming week's will be based off a 90% training max.

ON A 15:00 RUNNING CLOCK...
Build to a Moderate Set of 5 Back Squats

• Start Light-Moderate and build to Moderate.
• RPE 5

EMOM x 8

1) 10 cyclist squat
2) 30-50s plank hold

10 Rounds x Every 1:30

1 Max. high Box Jump. Building.

• your score = kilograms

Result highest jump

WODconnect ei tunne senttejä. Kilot = sentit.