Strength
Deadlift – 15 Min to Work up to a Heavy Single
Conditioning
4 Rounds (interval style)
6 C2B Pull-ups (RX+ = 10-12 C2B or 4-6 Muscle-ups)
12 Hang Power Clean (m: 165/185#) (w: 105/125#)
6 C2B Pull-ups (RX+ = 10-12 C2B or 4-6 Muscle-ups)
24/18 Cal Assault Bike
—Rest 90 sec between rounds
WOD Notes: Goal is to be under 3:30 min/rd. C2B sub = chin over bar, banded pu, or 8 RR. Score = total time minus 4.5 minutes. Rounds 1&2 are the lighter weight (60%). Rounds 3&4 are the heavier weight (65%). You should be able to do the HPC in 3 or less sets.
Assistance
a) BB Bicep Curls – 4×12
b) Weighted Sit-ups – 4×25