Front squat 5x6.

3x7reps @69-73-77% of 1 rm.
rest 3 min bwn sets.

For time
10 burpees
10 burpees, 25 push-ups,
10 burpees, 25 push-ups, 50 lunges
10 burpees, 25 push-ups, 50 lunges, 100 sit-ups
10 burpees, 25 push-ups, 50 lunges, 100 sit-ups , 150 air squats

TC 40min

After ZT: easy pace cooldown on the machine you prefer the least.

pystypunnerruksia 3x5

Front Squat 5x5 3 sec pause at the bottom of each rep.
70% same weight for all sets. You will notice this is -5% from last week. This is because of the tempo. Stay strick with it or even better get a buddy to count.

Stick with the program and percentage!

50% x 5
60% x 3
70 % x 2
75% x 1
80% AMRAP
Post reps in comments on the last + set
I would now suggest we use our actual 1RM

65% 4x8
65% 8 +

Again use the same max as previous (90%)

2 RM Deadlift

In 5 sets build to a heavy set of 2 reps with good technique (training max)
Rest 2-3 minutes between sets.
Lift in pairs!

Shoulder Press 1 RM

TC 18

EMOM 9

12 Hang Sumo Hi-pull 40/30 kg
10 T2B
30 s Plate Farmers Hold