Shoulder Press
3x3r @ 83%
Rest as needed.

Back squat or front squat 5 x 3 (heaviest possible sets)

6 min Emom
6-6-4-4-2-2
Sumo deadlift

8 Rounds of:
20m Sled Push Sprint
Rest 90s

OR

8 Rounds of:
20s Bike Sprint
Rest 90s

• Effort should be very high on both!
• Approximate rest periods are fine today

1) Power Clean: 6 x 3 @75%, every 90s
- Use Monday’s 1RM.

2) Back Rack RFESS: 4 x 5 ea. Rest 90s.
- Also known as a ”Bulgarian Split Squat”

5 x 8+8

rest 2min btw sets

STRENGTH
4 rounds, rest as needed

Tempo 3010 (3sec down) with all movements.

1) 5 Pull-Up (loaded if needed)
2) 5+5 Standing DB Press
3) 5+5 Single Leg KB Deadlift

RPE 3+ to 4

We concentrate on the negative part here. If you are having trouble getting to the top position by pulling, use a box or jump your chin over the bar.

EMOM 12
1) 35-50 Double Unders
2) 10-15 Toes-to-bar
3) 5-8 Devils Press 2x22,5/15kg
4) 15 Box Jumps

15 min AMRAP
5+5 DB thrusters 22,5kg/15kg
20 cal row
5+5 DB snatches 22,5kg/15kg
20 DU

weighted puul/chin up
5x5x50%