Strength
Bench Press – Work up to a 5RM, 3RM, & 1RM
—Should be 2-3 sets for each rep range
Conditioning
6 Rounds For Time
6 Strict HSPU (4/2″ Deficit)
1 Legless Rope Climb 20ft
Run 250m
Midline
3×12 – GHD Sit-ups (3 sec count down / 3 sec count up)
WOD Notes: Scaling for HSPU are no deficit or 6 Shoulder Press @ 67% 1RM (no kipping allowed). Rx’d is (2 45’s for men & 1 45 for women) with ab mat between. Scaling for Legless RC are climbing the rope with your feet to the ceiling/15 ft or pulling the sled with arms only 1 length of the rope.
New row of DB’s!