It's that magical time again. Yes, it's a deload week. We've done some speed work with our squats, some running form and pacing, some gymnastic skills and come corrective work. Deload doesn't mean "easy" it's just a means of allowing your nervous system to recover and offering a different stimulus. Say hello to different.
Rope Climbs
Deadlifts (135/95/50% or less 1rm)
Ring Rows

The deadlifts should be fast, efficient and rock solid. Sound like anybody you know? Then focusing on a strong midline during the ring rows. After which the double unders will remind you exactly where your midline is. This should be a quick hitter. Enjoy.

This is what's playing as this posts so it will be what's playing while you're fitnessing.