Raaka rinnaleveto 5,3,2,1,1

nousevat painot,

3x7reps @75-79-83% of 1 rm.
rest 3-4min bwn sets.

Row 3K for time

EMOM 25 min

1) row
2) box step ups
3) DB row
4) sit ups
5) rest
Choose reps per need
RPE 6 - recovery wod

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Goal & Intensity:
Recover from previous training, get the blood flowing, and move gently with purpose.
Progress: Choose rep numbers based on how you're feeling today and how much recovery you need.
Tip: Keep moving, but don't push the pace – this should feel good.
RPE: 6/10 – recovery WOD

Front squat

3x8

(E3MOM/ 1-3 reps in tank)

Pause Back Squat + box jump

5 x every 4 min

3 + 3
80% + 80% of max hight
add 1-3kg to 14.4.

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Goal & Intensity:
Build strength, control and explosive power from the bottom of the squat.
Execution: Spend 15 minutes to warm up and built up to work weight. Then:
5 sets every 3 minutes:
3 pause back squats (80% of 1RM)
3 box jumps (80% of max height)
Progress:Add 1–3 kg compared to last time (April 14) if form stays solid.
RPE: 7–8
2 more sessions like this to go. Test day for 3 Rm 2.6.

5x1 Back Squat
We want you to build up to a heavy single.
4th or 5th set should be the heaviest of the day.

Full ROM
Use spotters
Hit some PR's

3 rounds of
500 m row
12 Bw Deadlifts
21 Box Jumps

Back squat

4x10

(E3MOM/ 1-2reps in tank)

You know what to do.