Strength:

Squat

Fitness:

3×5 (LP)

Add 5-10lbs from last weeks weight if the sets went well.

Performance: 5/3/1  5 week

65% x 5

75% x 5

85% x 5+

Add 10lbs to your training max. Percentages are based off your TRAINING MAX (90% of a recent 1RM). Aim to hit 10 plus on the rep out, but save 2 reps in the tank.

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Conditioning:

30 Minutes, Not for Rounds:

10 Max Effort Strokes on the C2

20 Weighted Sit-Ups

30 Second Handstand Hold

After a quick start on the erg, pull as hard and fast as possible and score your best calorie split. Play around with what damper setting and stroke rating work best for you. For the Sit-Ups, hold a plate over your chest with arms straight and sit up while pressing the plate directly upward. The Handstands can be performed either freestanding, from a kick-up, or from a Wall Walk.