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.

5-5-5

Intervals

E5MOM x 4
400m run
8 pc&j @60/40kg
6 burpee over bar

EMOM x 32

1) row
2) 10-20 box jump
3) bike
4) 10-20 wallball