Strength
a) Hex Bar Deadlift or Sumo DL – 5×5 @ 75% or work up to a heavy single
b) DB Skull Crushers – 4×10 (heavy)
—Superset a/b every 3 minutes
Conditioning
For Time
20 Devil Presses 45/30# DB
40/32 Cal Ski
30 Bar Muscle-ups or 30 GI Janes
40/32 Cal Ski
20 Devil Presses 45/30# DB
WOD Notes: Goal is 15-19 min. DP should feel a little lighter than you normally use (5# less). Should be able to get 20 reps done in 2:30 or less. Ski should take 3 min each time and bar mu/GI Janes 4 minutes. Use a bar thats above your reach if you can do a strict pu.
Assistance
Tabata Hollow Rocks – 10 Sets