Then, depending on your weaknesses, choose TWO of the following:

4-5a. Interval Work
3 Rounds
15 Thrusters 155/105lbs
25 HSPU
Rest 90 seconds

4-5b. Bitch Work
Run 800m
Rest 1:1
Run 600m
Rest 1:1
Run 400m
Rest 1:1
Run 200m

4-5c. Strength
AMRAP 5 minutes
Double KB clean and jerk 70/53lbs

4-5d. Accessory
Max effort dead hang from pull-up bar
Rest 1 minute
Repeat
Rest 30 seconds
Repeat