Strength
a) Deadlift (regular grip) – 6×2 @ 80%+ of DL + 1×10-15 Reps @ 70%
b) Reverse Flies (incline bench or bent over) – 5×10 (control eccentric)
—Superset a/b every 2:30 minutes
Conditioning
2 RFT
3 Rounds of:
8 C2B Pull-ups (RX+ = 6 Bar MU)
4 Laps (144ft) Dball/Bag Bear Hug Carry 150/100#
Then: 50/40 Cal Row
WOD Notes: Goal is 12-16 minutes. C2B sub = Chin over bar or banded PU. You may do strict or kipping. You can scale reps on bar mu & finish remaining reps with pull-ups as well. 1 Lap = 6 mats (36ft).
Assistance
a) GHD Sit-ups – 4×20 (weighted medball) or Weighted Sit-ups 5×20
b) Strict Pull-ups – 5×6 (advanced = C2B or weighted)