Sunday: Run: 10K TT

Wednesday, in P.E.:
Strength: DE: Bench Press 8×2 @ 65% 1RM

CFE WOD: AMRAP in 10:00 of:
10 Front Squat, 95/65
12 Pull-ups

 

On your own:

Strength: DE: Deadlift 12×2 on :60 sec @ 65% 1RM

CFE WOD 1: AMRAP in 10:00 of:
10 Power Cleans, 95/65
15 Push Ups

Strength: ME: Back Squat

CFE WOD 2: 4 RFT:
10 Pull-ups
20 Dips
30 Squats

Endurance WOD 1: Run: Repeat 1200m, recover 3:00 min, until form/pace deteriorates

Endurance WOD 2: 3 x (100m + 200m + 400m), 1:1 work:rest (run 100m, rest for as long as the run took, etc.)

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