Strength
a) Deadlift (Mid Grip) – 5×3 @ 75%+ of DL
b) Reverse Flies (incline bench or bent over) – 4×12-15
—Superset a/b every 3 minutes
Conditioning
4 RFT
10 Single Arm Devil Press 60/40#
2 Rope Climbs 15ft (RX+ = 20ft)
Run 400m
WOD Notes: Goal is 16-20 minutes. SA DP = Burpee w/ DB in (R) arm + Snatch (R) arm + Snatch (L) arm. Next rep you will Burpee w/ DB in (L) arm and continue. RC sub = climb 10-12ft or do 4 up/downs or 6 heavy pulleys.
Assistance
a) Hip Adduction (rower seat) – 3×12 (each leg)
b) GHD Sit-ups – 10×10 or Weighted Sit-ups (rest 20 sec between sets)