STRENGTH

Deadlift (3022 Tempo) 5×5 

Play it be feel, keep the weight moving and under control. No need to over exert yourself, remember this is deload week. Focus on solid tension. 

Strength subset: 45 sec plank holds

WOD

Tabata. 8 rounds each, 20 secs on, 10 secs off. 

Row for cals 

Wall balls

Toes to bar

Ring Push-ups