Strength
a) Deadlift – 4×5 @ 75-80% (no touch no go & lower under control)
b) DB Bench Press – 4×10 (heavy)
—superset a/b together
Conditioning
Complete 10 Rounds with a partner
7 Dball Over Shoulder 150/100#
15 T2B
30/23 Cal Bike (17/12 Assault)
WOD Notes: TD = 15-20 min. Each round is 100% all out, especially the bike! Partner B will not start until Partner A finishes the entire round. Setup equipment to make transitions quick!
Assistance
Hollow Rocks – 20 sec on / 10 sec off for as many round as possible