Strength
a) Deadlift – 5×5 @ 75%
b) Dips (ring/bar) – 4×10 (sub: 4×15-20 HR Push-ups)
—Superset a/b every 3 minutes. No touch n go on the DL.
Conditioning
15 Min AMRAP w/ Partner
200 Double Unders
20 Power Snatches (m: 145/165/185#) (f: 95/110/125#)
30 Front Rack Lunges (165/185/205#) (f: 110/125/135#)
40 Ring Rows (RX+ = 30 C2B PU or 20 Bar MU)
WOD Notes: Goal is to get 3 rounds. DU sub = lateral hops over a bar or line. Increase the weight on the snatches & lunges each round. Ring Rows = make sure to keep body in a straight line & no kipping them.
Assistance
a) L-Sit Tap Overs – 6×15
b) November Strict Pull-up Challenge – Accumulate 30 reps (Neutral Grip) in the least amount of sets.