Strength “20 Min Clock”
a) Deadlift – 2×5 @ 75%, 3×3 @ 80%, 3×1 @ 85%+
b) DB Skull Crushers – 5×10 (heavy)
—Superset a/b as needed
Conditioning
3 RFT
15 Devil Press 45/30#
3 Rope Climb 15ft (RX+ = 20ft)
30/23 Cal Assault Bike
WOD Notes: Goal is 15-19 min. DP should be around 5# lighter each DB & take around 90 sec at the most to get 15 reps in. RC sub = Climb to 12ft, 8 heavy pulleys or 20 ring rows.
Assistance
a) Hollow Rocks – Tabata 10 Rounds
b) Glute Ham Raises – 4×10 or 4×20 Banded Leg Curls