Warm Up,

Row 500
Practice 5 minutes of double unders
40 One handed overhead squat with a dumbbell or Kettlebell (everday this week)

Strength
Back Squats-
10,8,6,4,4,4
Work from 60 percent to 85-90 percent

Wod-
10 Minute Amrap
10 KB swigins
6 Bar Muscle Ups (Sub 10 pull ups, or 12 ring rows) **if you lose your bar muscle ups.. don’t reattempt fails, get as many as you can then finish out with pull ups, we want intensity not muscle up practice
Run 200

Rest 2 Minutes
5 Minutes Amrap
10 Kb swings
10 Pull ups (sub 12 ring rows)
Run 100m