Strength
Clean (full) – 12 Min EMOM (24 total reps)
—Min 1-4: 3EMOM @ 65%, Min 5-8: 2EMOM @ 70%, Min 9-12: 1EMOM @ 75%
Conditioning
20 Min AMRAP (with a partner – relay style)
5 Ring Muscle-ups or 6 GI Janes
10 Deadlifts 225/155#
25/20 Cal Bike
WOD Notes: TD = 10-14 rd. Each round should be 95%+ effort. Partner B will start when Partner A gets to 20/15 cal on the bike. You may do Bar MU instead of GI Janes. If you can do a PU, use a bar that is above your reach. DL (45%) should be light to where you can do all 10 reps touch n go each round (with good form).
Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×12 (heavier band)
b) DB Bent-over Rows – 4×12 (each arm – pause at the top)
c) GHD Sit-ups – 4×20 (3 sec count down + 3 sec count up)
