Strength
Deadlift 5-5-5-5-5 rep
Mobility
Deadlift/Pulling Prep
Endurance
Short Interval | Run | 100m sprint, rest 60 sec; repeat until form/pace deteriorates
Long Interval | Run | 800m, rest 90 sec; repeat until form/pace deteriorates
Time Trial| Run | 2k for time
Gymnastics
Every minute on the minute for 10 minutes:
-5 weighted pull-ups or chin-ups
Choose one weight to use the whole EMOM
For students departing from the Wendler cycle:
SWOD 1: Front squat 5-5-5-5-5 (how-to video)
SWOD 2: Power clean 3-3-3-3-3 (video)
Remember, these are max efforts. Try to go up in weight each set, going as heavy as you can without your form degrading.
SWOD 3: Weighted pull-up 5-5-3-3-1
Good method to get the weight on: video; here is another video with lots of variations, but mute your sound before you click on it! The noise in the background is hideous.
