Strength
a) Deadlift – 5×5 (Add 2 Shrugs after each DL – no touch n go) @ 75%
b) Bench Press – 5×5 (1 1/4 reps) @ 75-80%
c) Strict Pull-ups – 5-7 EMOM x 10 Sets (advanced = C2B)
—Superset a/b every 4 minutes. For part (b), one rep = you will lower bar to chest, press bar up 1/4 of way, lower back down to chest then press all the way up.
Conditioning
5 Rounds (not for Time)
150m Sled Drag (Forward out + Backwards back) 100/70#
10 DB Pull-overs (1 DB) – Heavy
20 GHD Sit-ups
WOD Notes: Workout at a conversational pace & go heavy on the DB Pull-overs!