This week will bee a structural week of training. Strength/aerobic oriented movement w/ low skill. 1 week to focus on movement pattern before we head into the next cycle.
Overhead Squat (3 reps @ 30X1 x 8 sets rest 1m30)
start blank bar build every set
Metcon (Weight)
20 min EMOM:
1st min: Alt FR-KB Forward Lunges, 6 reps
2nd min: Ring Row @ 40X1, 6 reps
3rd min: Deadlift, 8 reps
4th min: Push ups @ 40X1, 6 reps

*Rx+ Ring Push ups

*Score is weight of both KBs used plus weight of deadlift*