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

4-5a. Met-Con
21-18-15-12-9-6-3
Assault Bike calories
Deadlift 155/105lbs

4-5b. Bitch Work
Row 750m
Rest 1 minute
1 Mile Assault Bike
Rest 1 minute
Row 500m
Rest 30 seconds
.5 Mile Assault Bike
Rest 30 seconds
Row 250m

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
8 Rounds
5 Unbroken muscle-up +1’s (two dips)
Rest as needed