Strength
a) Deadlift – 5×3 @ 80%+. 1 ME Set @ 75% (8+ reps)
b) DB Bench Press – 5×8 (heavy) + 1 ME Set @ Lighter (12+)
—Superset a/b every 3 minutes. Try to use same weights that you did for 6.
Conditioning
17 Min Running Clock
40 Wall Balls 30/20# to 10/9.5ft
40/32 Cal Row
60 Wall Balls 30/20# to 10/9.5ft
60/50 Cal Row
Max Muscle-ups or GI Janes in Remaining Time
WOD Notes: Goal is to be finished the wb/row in under 13 minutes and have a few minutes to get as many GI Janes/MU. WB should feel a little heavier than normal while still being able to hit your target. DO NOT go slow at the end of the row & save energy for the 2nd part! You will write 2 scores down (Time + # of MU/GI Janes).
Assistance
a) DB Bicep Curls – 4×12
b) DB Reverse Flies – 4×15
c) GHD Back Extensions or GHR – 4×12