8 Min Amrap

Warmup

2 min jump rope

25 Sit ups

25 Back Ext

2 rounds of Cindy

Mobility

Pick 2 muscle groups and spend 2-3 minutes on each.

Strength

5/3/1 Week 4 Deadlift: This is the "deload" week. You'll do the warmup sets and the "assistance" sets, but none of the "work" sets. Resist the temptation to go heavy or push the assistance sets. This is a week of active recovery. We'll go heavy again next week. 

WOD

8 min AMRAP

5 Chest to Bar Pull Ups

5 Squat Snatch (95/65)

Endurance

Off