Shoulder Press
5 @ 75%, 3 @ 85% and 1+ @ 95%
Use 90% +2.5 + 2.5 kg of max!

10 Min EMOM
10% + 4 reps if possible. Last week before testing, this will be tough. Adjust if needed or if last week was hard as it should be 2 extra reps each min from last week. You can always repeat last week’s reps but for 10 minutes

Again stick with the same pulling.

65% x5
72.5% x 5
77.5% x3x5 (3 sets of 5)
77.5% x5 +

Post AMRAP in comments. Go off your actual max of more if it’s been easy.

4x8 @75-80%

3 rounds
12 landmine RDL
12 Gorilla row
20 sit ups
1 min rest

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Goal & Intensity
-Strengthen the posterior chain, upper back control, and build low-intensity capacity.
-These movements directly support your lifting technique and posture.
-Steady, burning tension in the back and core with no rushing. Every rep clean, breathing calm.
RPE: 6–7 – enough to feel it, never sloppy.
Why this training: Post WOD builds support muscles that improve bar control and reduce injury risk.
Tip: Pull the shoulder blades slightly back and down on every RDL and row—feel the upper back, not just the arms.

Front Squat 3x1

3 Rounds
Every 2:00
A1. 12 Strict Chin-up
A2. 12+12 KB front rack Split Squat

4 x 6

@ 40%

Tempo: (Normal)

Kipping HSPU

then

EMOM 6
4-8 Deficit Kipping HSPU

15 min of MU technique practice