Strength
a) Deadlift – 5×2 @ 80-90% (no touch n go), 1xME (8-12 reps) @ 70%
b) DB Bench Press – 5×10 (heavy)
—Superset a/b every 3:30. Lower bar under control & pull from a dead stop for part (a). Partner up with someone for the DL to save time. You may go lighter & do a 5×5 for part (a) if necessary.
Conditioning
6 RFT
100m Sandbag Carry 125/90#
10 C2B Pull-ups (RX+ = 5 Bar MU)
50 Double Unders
WOD Notes: Goal is 12-15 minutes. Sandbag Carry: ODD RDS = Bearhug, EVEN RDS = Shoulder. You will carry out to the far curb across the street & back. C2B sub = chin over bar or banded pu. DU sub = 25 DU, 75 singles, or 100ft versa.
Assistance
a) Tricep Pushdowns (pulley) – 5×10 (heavy – slow eccentric)
b) GHD Sit-ups – 10×10 (weighted) — rest 30 sec between