Kiana Honey Badger.
Be sure to do your ten minutes of pre-class dynamic flexibility work.
Week 4 is a deload week. You only do your warm-up sets from the previous three weeks. Do not "rep out" on the last set.
1. Strength: Front Squat 5-5-5 (40-50-60% of your W1RM) (10 min) Bench press 5-5-5 (40-50-60% of your W1RM) (10 min)
2. Conditioning: Four rounds for time of 10 Overhead squats 10 Ring dips
Competitors: 95/65lbs CrossFitters: Overhead squats or front squats, 95/65lbs Novices: scale as appropriate
10 minute cut-off.
3. Cash-out: Four rounds not for time of 5 Glute ham raises or back extensions 10 Triceps press downs