Prehab

MetCon

Strength

Skill Work

* This is a deload week, strength sessions will be performed at 50% volume.

Strength
4×3 back squat @ 70%

Metcon
For ten minutes, every minute perform 3 burpees, for the rest of the minute complete as many supine pull ups on the rings as you can. Score is total pull ups.

then,

2000m row for time
*10 min cap