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

4-5a. Interval Work
AMRAP 12 minutes
7 Unbroken sumo DLHP 115/75lbs
7 Unbroken kipping HSPU
If you have to break either movement in any set, rest 1 minute.

4-5b. Bitch Work
4 Rounds
75 Assault Bike calories
Rest 2 minutes

4-5c. Strength
Overhead squat 3×10 AHAP

4-5d. Accessory
5×10 Overhand axel bar deadlift AHAP – must be unbroken touch and go