Strength
Deadlift – 4×5 @ 81% OR 50 Reps for Time at 56% (Stamina)
—No touch n go reps for the 4×5. You must lower under control & pull from a dead stop. You may touch n go reps for the stamina, but no excessive bouncing.
Conditioning (25 min cap)
Complete 20 Rounds For Time (with a partner – relay style)
10 T2B
36ft Handstand Walk or 3 Wall Climbs
15/12 Cal Row
WOD Notes: TD = 1:15-1:45/round. Each athlete does 10 rounds. Partner B will start his/her round when partner A gets to 10/8 cals (so this will give you less rest each rd). T2B should be unbroken or be done in 25 sec or less, so scale reps accordingly. Handstand walk is 6 mats. Touch nose to the wall on wall climbs, scale the height of climb, or do burpees. DO NOT hold back on the row!!
Assistance
a) Shoulder Press (barbell) – establish your new 10 rep max in 3 sets or less
b) Hollow Rock – 3 sets ME
c) Glute/Ham Raises or Hip Ext (GHD) – 3×10 (slow tempo down)
