Strength
a) Deadlift (3″ riser) – 5×2 @ 85%+
b) DB Bench Press – 5×6-8 reps (5 Sec negative each rep)
Conditioning
3 RFT
15 Deadlifts 315/205# (65%)
2 Rope Climb 20ft
25/20 Cal Ski
WOD Notes: Goal is 12-15 min. DL should feel heavy to where you do 5 reps at a time or singles when you start to get fatigued. RC sub = 4 up/downs per rd, 5 heavy pulleys, 10 Strict Pull-ups, or 15 ring rows.
Assistance
a) Seated DB Bicep Curls – 4×10 (3 sec eccentric)
b) DB Skull Crushers – 4×10 (3 sec eccentric)
c) Weighted Sit-ups – 10×10 (20 sec rest between)