Week 10 - 5RM trials by feel

Day 1 

Back Squat - 5RM by feel for the day
Back Squat - 3x20 @50% of 5RM
Jumping BS holding DB’s - 3x20 @35/20#
Weighted Calf Raises - 3x20

30 minute distance trial - row

Day 2

Bench Press - 5RM by feel for the day
Flat Bench Press - 3x20@50% of 5RM
Incline Dumbbell Press - 100 reps @50/35
Flat Dumbbell Flys - 3x12 with pause @bottom

For time: 50 burpee pull-ups/40 calorie ski-erg or bike erg/30 burpee pull-ups/20 calorie assault bike/10 burpee pull-ups

Day 3

Deadlift - 5RM by feel for the day
Deadlift - 3x20 @40% of 5RM
Dumbbell RDL - 3x20
5 sets of max chin-ups - rest 3 minutes between efforts
5 sets of max rope climbs in 60s - rest 3 minutes between efforts
150 slow and controlled sit-ups

Day 4 

Press - 5RM by feel for the day
Press - 3x20@50% of 5RM
Plate Circles -2 sets of 5/4/3/2/1 in each direction - 20s handstand hold after each working set
OHs - 3x20 with barbell

30 minute easy cardio of choice