Tempo Squats 2 seconds down 0 at bottom and 2 seconds up, don't fully extend at top of squat! 4x8 @ 40-50% with 40 sec rest!

e2mom x 10

• 1-2 muscle up or 1-2 (legless) rope climb
• 3-5 hspu or 30 sec handstand hold

30 on the minute:

1. 5 back squat
2. 14-16 db snatch @ 45/25lbs
3. 8-12 cal row

With a barbell AHAP
3 x 8

Back Squat 10-8-6-4-2-4-6-8-10

6 x 3min rounds:
5 deadlifts
5 shoulder press

käytä maastavetoon 50-60% 1rm
käytä shoulder pressiin 60-70% 1rm

4 x 6 bench press

• leave one rep in the tank
• rest 3-4 min btw sets

Bench Press, every rep 2-3 sec pause on Chest

8-8-8-6-6-6-4-4-4

Go Every 2:30

3 sets of heavy bent-over rows, about 10 reps (8-12). Use barbell, dumbbell, kettlebell.

In 20 min find your

3 RM for bench press

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Goal & intensity
-You have 20 minutes to find your best technical 3-rep max on the bench press.
-Increase the weight gradually and aim for confident, repeatable lifts
-NO MISSED REPS
- score is top 3 successfullifts
RPE: 8–9 on your final sets (heavy but controlled).
Why this workout: Heavy bench builds pressing strength and teaches patience under load.
Tip: A good lift looks the same at light and heavy weights—stay tight and press with intent.