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

4-5a. Met-Con

AMRAP 20 minutes
15 Shoulder to OH 115/75lbs
15 KB swings 53/35lbs
15 Assault Bike calories

4-5b. Bitch Work

12-10-8
Calorie row
Lateral burpees over rower
Assault Bike calories
Rest 90 seconds
12-10-8
Calorie row
Lateral burpees over rower
Assault Bike calories
Rest 90 seconds
12-10-8
Calorie row
Lateral burpees over rower
Assault Bike calories

4-5c. Strength

Find your 5RM ‘Pretty’ touch and go deadlift – Add 10-20lbs to week 1
The deadlifting in this cycle is for athletes that struggle with heavy, in met-con, touch and go deadlifts.

4-5d. Accessory/Gymnastics

EMOM 10 minutes – Both movements in the same minute
30 Double-unders
10 Unbroken CTB pull-ups