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

4-5a. Met-Con
21-15-9
Deadlift 225/155lbs
Thruster 95/65lbs
Toes to bar

4-5b. Bitch Work
3 Rounds
20 Assault Bike calories
20 Calorie row
100 Double-unders
Rest 2 minutes

4-5c. Strength
Find your 5RM ‘Pretty’ touch and go deadlift – Add 10-20lbs to week 3
The deadlifting in this cycle is for athletes that struggle with heavy, in met-con, touch and go deadlifts.

4-5d. Accessory/Gymnastics
EMOM 14 minutes
Even: Max reps strict HSPU straight into max reps kipping
Odd: 10 GHD sit-ups