Deload Week Every 3 minutes x 10 9/7 Cals Bike 7 HSPU 5 Deadlifts @ 225/145

Rest Day or Active Recover 30 Minutes : Run, row, bike, or Swim. Keep it aerobic

Deload Week Strength Build to a heavy Split Jerk Workout 5 Power Cleans @ 135 7 Bar Facing Burpees 10 Cals Bike 20 MIN AMRAP

Murph - For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run All with a Weight Vest (20/14 lb)

Rest Day or Active Recover 30 Minutes : Run, row, bike, or Swim. Keep it aerobic

Every 5 Minutes x 6 10 Power Snatches @ 155/105 Bike @ 300/220 Watts in remaining time

Snatch - 3 x 2 @ 75% 3 x 2 @ 80% Clean and Jerk - 3 x 1 @ 75% 3 x 1 @ 80% Skill work - EMOM x 16 M1: 1 Muscle Ups M2: 2 Rope Climbs / 1 Legless Workout - Nancy - 400 M Run 15 OHS @ 95/65 5 Rounds for TIme

Strength A. Deadlift : 20 Reps @ 65% Then 3 x 10 @ 70% Skill work 30 Second Max HSPU Strict or Kipping Rest 2:00 x 4 Workout Every 3 minutes x 10 8 - 10 Chest to bars 10 Thrusters @ 75/55lbs 10 Burpees

Rest Day or Active Recover 30 Minutes : Run, row, bike, or Swim. Keep it aerobic

Strength A. Push Jerk: Build to a 5 Rep Max; Tempo 3201 Then 3 x 3 @ 90% Tempo 3201 Skill Work - Kipping Pull up : Max Reps then 5 x 60% of Reps -Kipping Ring Dips: Find Max Reps Then then 5 x 60% of Reps Workout 50 Cals Rest 5 Minute x 3 Rounds