Metcon prep
2 sets
6 front rack walking lunges
6 double db power cleans
6 double db bench press
rest 1 min bwn sets

WOD

2 sets
For time
20 double db front rack lunge walking steps @2x10-15kg's/17-22.5kg's (db's can lay on "back rack also" close to head)
20 double db power cleans
20 double db bench press
rest 1:1 bwn sets
time target 3.5-4.5 min, cap 6 min.

Deload week

A) Kipping pull-up technique

B) Rotate through for 15 minutes
2,5min burpee pull-up
2,5min turkish get-up
2,5min easy row

30 min PK
600m run
600m row
40s plank
40s+40s side plank
30s+30s bottom of pistol squat
100 rope jumps
30 lunges

1A) Hand stand 4x36s
1B) shrimp squat 4x12 alternating

3 sets:

10 + 10 one arm db dow
8 romanian deadlift 35%

Deadlift

5 x 4 x 60% Dead stop

5 x 4 x 65% TnG

1A) Back squat 3x4x80%
1B) Strict HSPU 3x8

For time :

Row 1500m
Run 1200m

Rest 3:00

Row 1000m
Run 800m

Rest 3:00

Row 500m
Run 400m

3 rounds

Easy Row 1:00
Easy Bike 1:00
3-5 Strict Pull Ups

500m row
then 3 x
20s. wall facing HS hold
4 Paoli low bar mu
7 s press e/s
5 Box Pistol with Leg Lift e/s

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STRICT SHOULDER PRESS

5x5
@77.5%
rest as needed