Strength
a) Bench Press – 5×3 @ 77-82% + 1 ME @ 70% (10-12 reps)
b) Farmers Carry (2 arms) – 3×80 yards (heavy!)
—Superset every 3:30. 1 Pause just above chest + 2 Pause on chest. Use Hex/trap bars & straps if necessary for FC. FC = to where the parking lot meets the road & back.
Conditioning
3 RFT
12 (Burpee + Devil Clean) 70/50#
24 T2B
30 Box Jump Overs 24/20″
WOD Notes: Goal is 15-18 min. DC = 2 burpees + swing DB’s to the shoulders. DB’s should be much heavier than you normally use for Devil presses (you don’t have to jump the burpee). T2B sub = T2R or weighted SU/LR. You don’t have to stand on top of the box for the jump overs.
Assistance
a) Barbell Skull Crushers – 5×8 (heavy)
b) Banded Hollow Rocks – 5 Sets Max Effort For Time