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

4-5a. Met-Con
AMRAP 5 minutes
DB snatch 100/70lbs
Does not have to be squat or alternating, get as many reps as you can in any way in 5 minutes.

4-5b. Bitch Work
Assault Bike 1.5 miles
Row 600m
Assault Bike 1 mile
Row 400m
Assault Bike .5 miles
Row 200m
No rest. KTB.

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
AMRAP 7 minutes
2 Muscle-ups
3 Muscle-ups
4 Muscle-ups
All sets must be separate and unbroken to count. Do not continue to climb the ladder, it’s 2-3-4, 2-3-4, 2-3-4, over and and over.