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

4-5a. Met-Con

AMRAP 20 minutes
15 Calorie row
12 Dumbbell front squat 70’s/50’s
9 Strict HSPU

4-5b. Bitch Work

Tabata row for calories
Rest 3 minutes
Tabata Assault Bike for calories
Rest 3 minutes
Tabata row for calories
Rest 3 minutes
Tabata Assault Bike for calories

4-5c. Strength

Touch and go deadlift 1×5 @90% of the 5RM you found last week.
Yes, it’s only one set. Warming up should be light triples, moderate doubles, and a few heavy singles leading up to your one set. The deadlifting in this cycle is for athletes that struggle with heavy, in met-con, touch and go deadlifts.

4-5d. Accessory/Gymnastics

For time:
40 Toes to bar
Row 500m
30 Toes to bar
Row 500m
20 Toes to bar
Row 500m
10 Toes to bar