5 @ 75%
2 x 4 @ 80%
3 @ 85%

Back squat 3 rep max
In 30 minutes built up for load
score is 3 of your best lifts
Compare to 17.3.

Goal & Intensity:
- Today we’re testing your 3-rep max in the back squat. Make sure to to have minimum of 3-4 minutes of rest between the attempts.
- The priority is safety and full range of motion: hips must go below the top of the knees at the bottom of each squat.
- Focus on strong body control and don’t rush your lifts. As you get closer to your 90% and up, make sure to do small additions to the weight instead of jumping 5-10kg at a time. This way you'll find an actual 3 RM.
- Each rep must hit full depth — no half squats today!
- RPE: 9–10/10 – it’s a test, but must be done safely and with solid quality.

4 rounds:

5 front squat +11 back squat

(E4MOM / 1-3 reps in tank)

Built daily heavy
7 reps (max 1-2 rep reserv)

then
5 reps @ 107% heavy 7 reps
3 + reps @ 113% heavy 7 reps
(+ = max reps, minimum 3 reps)

• 2min rest between sets
• Round the weights up: 83kg = 85kg

Front squat

4x3

E3MOM / 1-2 rir

Back squat, 80% back squat max:

3 - 3 - 3 - 3 - 3 - 3

Lepää 2 min.

2 kertaa:

2 min of row, rest 1 min
2 min of 5 hspu, 5 C2B, 10 squats, rest 1 min
2 min burpees, rest 1 min.

Front squat 10-10-10-10-10 (AHAP)
Rest 3min between sets

1) 12 Box Step Up Alt.
2) 10 Wall Ball
3) 30 DU UB
4) ME L-sit Hold
5) Rest

1. Flutter kicks
• 2 rounds:
30 seconds on / 15 seconds off
25 seconds on / 15 seconds off
20 seconds on / 15 seconds off
15 seconds on / 45 seconds off

2. Nordic hamstring curls (YGIG)
• As Many Reps As Possible (AMRAP) – 2 minutes