3x100m Row Sprints
Strength: Overhead Squat
3x5 : Sets should be so that your form is perfect. If last week was succesful you may add weight, but if at anytime your technique is not spot on, the weight will come off.
WOD: 3 rounds
5 muscle ups (sub 5 CTB pullups, 5 dips)
7 Deadlifts @75 percent of 1 RM