Deload week.

Back squats 4×10 at 6o percent

Then metcon monday-

10-20-30-40-50 double unders, 7 minute cap

Start with 10 unbroken. Can’t go to 20 until you do 10 unbroken…. do your 20 unbroken stop and move onto 30…. and so on.

WOD 2- 7 minutes of burpees- every minute on the minute run 100m

WOD 3- max pull ups in 7 minutes. Every time you drop run 200.