Part A: 5 cycles of -1:35 minutes on 1 minute OFF - run 200m, 15 C2B, AMRAP back rack lunge 135lbs/95
Rest 3 minutes -
Part B: 5 cycles of 1:35 minutes on 1 minute OFF - 15 bar hop burpees, 15 T2B AMRAP front rack lunge 135/95
Part A: 5 cycles of -1:35 minutes on 1 minute OFF - run 200m, 15 C2B, AMRAP back rack lunge 135lbs/95
Rest 3 minutes -
Part B: 5 cycles of 1:35 minutes on 1 minute OFF - 15 bar hop burpees, 15 T2B AMRAP front rack lunge 135/95
A: Deadlift
1x10 at 40%
1x8 at 50%
1x6 at 60%
4x5 at 70%
B:Strict Press
Work up to a heavy 4RM
Remove 10%
Perform a 3x3 at this new weight
B: Accessory - "use weights that are slightly heavier than last week"
4x12 bicep curls
3x12 single arm heavy rows