Strength
a) Back Squat – 1×5 @ 75%, 1×3 @ 80%, 1×2 @ 85%, 3×1 @ 85%+, 1xME @ 70%+ (8-12 reps)
b) DB Bicep Curls – 4×12 (both arms at same time w/ palms up)
—Superset a/b every 3:30. Work up to a heavy single for part (a). Go for PR if you feel strong. DO NOT skip the max effort set at the end.
Conditioning
For Time
5-10-15-20 Thrusters 135/95#
1-2-3-4 Rope Climb 15ft
40-60-80-100 Double Unders
WOD Notes: Goal is 10-15 minutes. Thrusters should be a little heavier than normal. Round of 5 & 10 should be unbroken, but you should have to break up the 15 & 20 a few times. RC sub = Climb 10-12ft, 2x up/downs, 2x heavy pulleys, or 5x Ring Rows. DU sub = 1/2 DU, 2x singles, or 2x Feet (Versa).
Assistance
a) GHD SIt-ups – 6×15 (weighted) -rest 45 sec between
b) Straight Arm Pull-down (Pulley) – 4×12 (control eccentric)