Strength
a) Push Press – 10/8/6/4/2 (heavy across all sets)
b) Strict Pull-ups – 5×10-12 (advanced = weight, novice = 4-5 negatives or banded pu)
—Superset a/b every 3:30. If 10-12 reps is too many you can mix in some banded.
Conditioning
15 Min AMRAP
18/15 Cal Ski
15 DB Deadlifts 50/35# (RX+ = 60/40#)
12 DB Push Press 50/35# (RX+ = 60/40#
2 Rope Climbs 15ft (1 Legless + 1 w/ legs)
WOD Notes: Goal is 4-5 Rds. Only (1) head has to hit the floor for the DL. You should be able to do the PP unbroken but feel challenging after the first rd. RC sub = climb both with legs, climb 10-12ft, 3 up/downs, 4 heavy pulleys, or 12 Ring Rows.
Assistance
a) GHD Sit-ups – 12 EMOM x 10 (weighted)
b) DB Lateral Raises – 4×12