Over the next 5 weeks the goal is to hit the open workout on Saturday but if you think you will be better suiting performing it twice on Friday and Monday that is fine. Each week could be a game time decision.
That said normal training mon-weds. Thursday will be your call the wods wont be super crazy. The easy rest/skill work friday open workout saturday. Or you can rest Thursday workout Friday nothing crazy and treat Saturday like a regular Saturday. Shoot me a text if you have any questions.
1) Within 10 minutes 3 x 10 Deadlift clock starts when you do 135/95 or higher. So nothing crazy weight wise just get some pulling volume
2) For Time with a partner:
3000/2500m Row (switch every 300/250)
The 3 rounds
10 rope climbs
40 Burpees
60 KBS (55/35)
-split reps evenly as possible
3) 4 Rounds NFT
7 Strict Pull-ups
15 GHDSU
15 Banded Good mornings
:20 side plank each side
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