Strength
a) Deadlift – 5×4 (no touch n go – 80%)
b) DB SeeSaw Shoulder Press – 5×16 (alt one arm at a time)
—Superset a/b every 3 minutes. If you don’t have a DL max go for a PR.
Conditioning
10 RFT
4 Dball over Shoulder 150/100#
4 Muscle-ups (Sub: 6 C2B Pull-ups)
40 Double Unders
WOD Notes: Goal is 15-17 minutes. PU sub = Chin over bar or Banded Pull-ups. DU sub = 20-25 DU or 60 Singles.
Assistance
a) GHR (GHD) – 4×12 or start from the top and lower yourself down slow (4×7)
b) Side Plank – 4×45 Sec (each side – weighted on hip – heavier than last wk)