This will be our last week in this cycle of skill/strength work. We will do some final work next week and then have a ‘rest’ week of your choice the following week.

Day 1
5 rounds for quality of:
4 Negative Pull-ups
Weighted Wall Sit, 1 min

The Ghost
6 rounds, 1 min per station, for max reps of:
Row Calorie
Burpee
Double Under
Rest 1 min

Day 2
Tempo Back Squat 5x5
4 seconds down, 4 seconds up

Complete as many rounds as possible in 12 mins of:
12 Dumbbell Sit-ups, 20/10 lbs
7 Dumbbell Power Cleans, 30/20 lbs
5 Dumbbell Push Jerks, 30/20 lbs

Day 3
7 rounds for quality of:
Kb One Arm Up One Arm Down Carry, 50 m
Submaximal set of Push-ups

5 rounds for time of:
Run, 400 m
15 Overhead Squats, 65/45 lbs

Day 4
Kipping Skill Work
Complete as many rounds as possible in 16 mins of:
6 Deadlifts, 185/105 lbs
12 Burpees
15 Toes-to-bars