It takes a bit of grit and a whole lot of grinding!
Weightlifting
Front Squat (5x5)
@ 65% same weight throughout

-every 2:30
- this should be fairly easy to complete
- this will be a progressive weight increase
- starting with more than 65% defeats the purpose of this cycle and you will not see the strength benefits in the end.
Metcon
Metcon
3 person rotation

10 rounds each
200m bike erg sprint

*rest as needed
*reset bike for each person
*no score

-intended stimulus= go fast and rest a lot