Strength
a) Deadlift – 10×1 @ 75-95% (If you feel good or don’t have a max find a new PR)
—use a little heavier than last week
b) DB Bench Press – 4×10 (heavy for 10 reps)
Conditioning
16 Min AMRAP
40/30 Cal Row
20 Push Jerks 135/95#
2 Rope Climbs 20ft or 3 Pegboard Ascents
WOD Notes: TD = 3-4 rd. PJ should be less than 50% of PJ max (you should be able to do them in 1-2 sets max). RC Scale = 8 reps of pulling KB up to the top of the rope pulley system while sitting down (should feel challenging by the end).
Assistance
Hollow Rocks – 10 sets: 20 on / 10 off
—Rx+ = Banded Hollow Rocks (20 on / 20 off)
