De-Load legs week

Aerobic:

8×200 run and row one min rest alt.

Strength:

Back Squat 

3×5 @60%

No time 

PC-HPC complex (no squat)

Warm up to roughly 80-90% of 1 rm clean

5x increase if you feel comfortable

Strict press:

5×3 across increase from last week

Metcon:

 

1k row 

30 thrusters (115,80)

50 pull ups