Strength / Skillwork

Deadlift
10-8-5-5-3-1+
BB-50-65-75-85-95+%
The last set is max # of reps at 95% of 1 RM.

This is the final week of our 5-3-1 strength cycle. Do not use this rep scheme and percentages if you haven’t been following this strength cycle consistently over the past few weeks. Do 4 or 5 sets of 5 reps each instead.

WOD

Advanced Version
5 Rounds of 1:00 Intervals
– Squat Cleans 135/95
– Rope Climb
– Rest

Rx+ – As written
Rx – Power Cleans

Intermediate Version
5 Rounds of 1:00 Intervals
– Power Cleans 95/65
– Pull-up T2B Combo
– Rest

Rx+ – As written
Rx – Hanging knee raises

Elements

For time:
Buy-in of 2k Row
Then 4 rounds of:
– 15 DB Hang Cleans 30/20s
– 10 DB Push-press 30/20s
– 15 Ring Rows
Then cash-out of 1 mile Assault Bike