Last week of this cycle! I know everyone that has been following this one has been pretty worked over the last few weeks.  Hang in there, next week will be a de load! This is the first week that we will be on our own for swimming... I have a fun swim WOD planned for us so bring your gear on Wednesday.

Prep
5 min focused mobility 
5 min AMRAP
20 Double unders 
10  OHS with dowel 
5 KBS
2 Strcit pull ups 


Strength 
Back Squat 3x5 *add 5# to last week 
Strict Press 3x5 *add 2.5# to last week 

Conditioning
Partner WOD
"Lumberjack 20" 
20 deadlift 185/275
400m Run 
20 KBS 35/50
400m Run 
20 OHS 80/115
400m Run 
20 Burpees 
400m Run 
20 C2B Pull ups 
400m Run 
20 Box Jumps 20/24
400m Run 
20 DB Squat cleans 30/45
400m Run 

*Working in partners, run 200m tag your partner, partner b will run 200m.  Tag your partner and complete 10 reps before tagging your partner to do the other 10 reps.  Work must be split 50/50 

**20 min time cap 

Recovery 
400m walk 
down dog -2min