Strength
Bench Press – 6×4 @ 85%
Conditioning
3 Rounds For Time
10 Ring Muscle-ups
12 Deadlifts 295/185#
500m Row
Midline – Day 9
Hollow Rock – 6 Rounds of 30 sec on / 15 sec off
WOD Notes: TD = 11-16 minutes. Scaling for MU = 10 GI Janes or 15 HR Push-ups/15 C2B PU. DL weight is around 62% of 1RM (you should be able to move consistently through them, while maintaining neutral spine).
