Strength
a) Front Squat – 5×3 @ 85%+ (1 Sec pause each rep)
b) DB Pull-over (1 DB) – 5×8 (heavy)
—Superset a/b every 3:30. Build to a heavy set, but don’t start too light to where you have too much of a gap between starting & ending weight.
Conditioning
4 RFT
400m Run
2 Rope Climbs 18ft
10 Devil Press 50/35#
WOD Notes: Goal is 14-18 minutes. RC sub = climb 12-15ft, 15 RR, 4 up/downs. DP should take around 1-1:15 each round to complete. If you don’t want to run, you can Versa climb 250ft or bike 1k.
Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15