Strength
Hex Bar Deadlift (deficit) – 5×6 @ 67-72% + 8-10 Shoulder Shrugs
—Use low handles + stand on a 45# plate. Use same weight or slightly heavier than last wk
Conditioning
Open WOD 15.3 – 14 Min AMRAP
7 Ring Muscle-ups
50 Wall Balls 20/14# to 10/9ft
100 Double Unders
WOD Notes: Compare score to 2015 if you did it. MU scale = 10 GI Janes or you may do Bar MU. WB should feel light to where you can do sets of 15-20 reps. DU scale = 50-75 DU or 200 singles.
Assistance
a) One Arm High Pulls – 4×12
b) Weighted Plank – 10 sets: 30 sec on / 30 sec off (heavier than last wk)