Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. 15-10-5 of muscle cleans, GHD sit-ups (or tuck crunches), and ring dips

2. Strength Cycle Week 6, Day B7 Front squat 3 x 5. Add 10/5lbs to last Wednesday's weight. Bench press 3 x 5. Add 5/2.5lbs to last Wednesday's weight. Deadlift 1 x 5. Add 10/5lbs to last Wednesday's weight.

3. "Sailing to Byzantium" Row as many meters as possible in 7 minutes. If you hit 2k before 7 minutes is up, stop and record time.

LIII and LII: as prescribed. LI: AMMAP in 5 minutes.

Have fun!