a) Deadlift (reset after each one) – 5×8 @ 65-70%
b) DB Strict Press – 5×12 (heavy)
—Superset a/b every 3:30
15 Min AMRAP
7 DBall Over Shoulder 125/80#
10-12 HSPU or 3-5 Wall Climbs (RX+ = 50ft HS Walk)
WOD Notes: Goal is 4+ rds. Run sub = 15-12 Cal Bike (only do that if you weren’t in Wednesday). Dball should feel pretty light to where you can do 7 reps in 30-40 secs.
a) One Arm High Pulls – 4×12 (each arm)
b) GHR – 4×12 or Practice lowering yourself from the top with a partner for 5-6 reps.