4x Superset of:
50m Double KB front rack carry 24/16kg
50m Double KB farmers carry 32/24kg
Rest as needed

Do additional 3 sets with 75-80% of days max.

Wendler 531 Squat deload

Bent over KB/DB row
4+4 reps

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Post five heaviest successful sets

5 Rounds of:
40m Heavy Sledpush or Sledpull
20-30m Heavy Odd Object Carry (DBall, Stone, Heavy KB, Yoke, etc)
Rest 1:00-2:00 after each set.

• Not stressed about time result here, instead work hard and try new things with the carry.

For quality:
50 Abmat sit-ups
50 GM w/ barbell

One and a quarter back squat (1&1/4 back squat)
Rest 2min btw sets

Takakyykky 3x10@60%

Työntöveto + rive puolesta reidestä + raakatyöntö
2x(1+3+1)@65%
3x(1+3+1)@70%

Riipusta työntöveto, polven päältä 3x5@80%

Lisäpainolankku 3minuuttia
0:20 on, 0,20 off

Maastaveto 3x5x85%
Suorinjaloinveto lattiasta 3x3
Salkkunostot 3x3