It is time for records! This is the third and intensive workout of the week and you should aim at breaking personal records in all exercises. Make sure to rest between the exercises, you should feel fresh before a record. Start the workout with a proper warm up such as running or Cross Trainer for 5-10 minutes. In every exercise you should also do some warm up sets with lighter weights before you try do make a 5RM record. This is good for your muscles and joints but also to remember your brain about the movement pattern.