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

4-5a. Interval Work
AMRAP 1 minute x6
6 Thrusters 135/95lbs
3 Bar muscle-ups
Rest 30 seconds between AMRAPS*
*Pick up where you left off each time, do not start over.

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

4-5c. Strength
Work up to a heavy squat clean thruster
Then:
EMOM 8 minutes
3 Squat clean thrusters @70% of the weight you worked up to
Each rep starts from the floor in the EMOM.

4-5d. Accessory
With a partner:
800m Double KB farmers carry w/53/35lbs kettlebells
One person carry’s at a time, switch anytime
Upon finishing immediately alternate three max sets of toes to bar each