Strength
a) Deadlift – 6×3 @ 75-85% (use a little heavier than last wk)
b) Isometric DL hold – 2×15 sec @ 60%
Conditioning
5 Rounds
6 Muscle-ups or 5-10 C2B Pull-ups
36ft Handstand Walk or 3 Wall Climbs
12 T2B (RX+ = 15)
12/9 Cal Bike
—Rest 1 min between rounds
WOD Notes: There’s a lot of gymnastics in this WOD, since there hasn’t been much all week. This WOD also won’t be a “killer” like some of the other ones this week. The HS Walk should be 3 mats out & 3 mats back. The bike should be 95%+ effort since you have built in rest, but don’t go all out until the last rd. PU scale = banded PU. WC scale = climb as high as you feel comfortable. T2B scale = 8-12 reps, toe through ring, or 15 hollow rocks.
Assistance
L-Sit/Tuck (pegboard) – 30 on / 45 off for 6 sets