Threshold Training Cycle: Week 6 of 10, Wednesday

Strength Conditioning
4 Rounds
10 Strict Pull-ups
2 Legless 10′ Rope Climbs
10 Deficit Handstand Push-ups
Rest 1 Minute Between Rounds

Conditioning
30 Thrusters (95/65)
20 Toes-to-Bar
10 Bar Muscle-ups
-Rest 2 Minutes-
20 Thrusters (135/95)
20 Toes-to-Bar
10 Bar Muscle-ups
-Rest 2 Minutes-
10 Thrusters (185/130)
20 Toes-to-Bar
10 Bar Muscle-ups

Strength 
Weighted GHD Back Hypers
4 Sets of 12 Reps

Run
400 Meter Run x 8
Work:Rest 1:.75
*Pace=Tempo Hard (About 75-85% Effort)

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