Strength
a) Clean + Hang Clean + Front Squat – 5 Sets @ 75%+
b) DB Bench Press – 5×8 (heavy)
—Superset a/b every 3:30
Conditioning
13 Min Clock – 2 Rounds
30 Burpees
50/40 Cal Row
*Max Bar Muscle-ups in Remaining Time or GI Janes
WOD Notes: Goal is to have at least 2 minutes at the end to accumulate as many reps. Do not hold back on the 2nd row! Score is time & MU/GI Jane Reps.
Assistance
a) GHD Sit-ups (weighted on chest) – 6×12
b) Barbell Skull Crushers – 4×10 (heavy)