Strength
a) Deadlift – 4×6 @ 70-75% (slightly heavier than last wk)
—Lower each rep under control. No touch n go reps.
b) Seated (on bench) DB Press – 4×10
—Superset a/b together
Conditioning
15 Min AMRAP
1 Rope Climb 20ft (start by sitting on floor)
12 Burpees
15 KB Swings 70/53#
WOD Notes: TD = 5-7 rd. Rx for RC = L-sit legless from floor then grab feet with legs & climb. RC scale = climb to 15 ft, start from a standing position, or 3 heavy rope (arms only) pulley ascents. You do not have to jump & leave the ground for the burpees. KB Swings should be unbroken each rd. If OH mobility is limited, you may bend arms when finishing OH.
Assistance
Core: Banded Hollow Rocks – 6 sets: 45 sec on / 45 sec off
