Strength
a) Deadlift – 1×8 @ 75%, 2×6 @ 77%, 2×4 @ 80%, 1×2 @ 85%+
b) DB Strict Press – 5×8 (heavy)
—Superset a/b every 3:30. Partner up for DL to save time w/ clean up & try to limit warm-up time to allow time for strength/WOD. No touch n go.
Conditioning – “20 Min Cap”
For Time
50/40 Cal Bike
150m Sandbag Carry 125/90#
75 Burpees to Target
150m Sandbag Carry 125/90#
50/40 Cal Bike
WOD Notes: Goal is to get under the 20 Min Cap. No scaling bike cals. Sandbag Carry = Bear hug out to the “Evoqua” (it’s actually not that, but can’t remember the new name) & shoulder carry on way back. Pick a pull-up bar that is just above your reach for the burpees if possible.
Assistance
a) GHD Sit-ups – 10×12 (weighted) -rest 30 Sec between
b) DB Reverse Flies – 4×15