Strength
a) Deadlift – 18 Min to Work up to a Heavy Single or 5×5 @ 75-80%
b) Dips (bar/ring) – 5×8 (advanced = weight or slow eccentric)
—Superset a/b as needed, but try to knock out the dips in the earlier rounds, so you can focus on DL towards the end.
Conditioning
5 RFT
15/12 Cal Bike
5 Strict Pull-ups
10 Power Cleans (m: 155/185#, f: 105/125#) —Increase after RD 2
5 Strict Pull-ups
WOD Notes: Goal is 14-18 minutes. PU sub = Banded PU or lat pulldown (pulley). PC = 55/65% (should be singles the entire WOD).
Assistance
a) EZ Bar Skull Crushers – 5×10 (heavy – slow eccentric)
b) GHD Sit-ups – 10×12 (weighted) — rest 30 sec between