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