Strength
Deadlift – 5×8 @ 65-67% (no touch n go)
Conditioning
15 Min AMRAP
12 DB Bench Press 80/45#
2 Rope Climbs (1 legless 15ft + 1 w/ legs 20ft)
25/20 Cal Row
WOD Notes: Goal is 4 rds. BP should be unbroken but feel heavy. RC scale = climb with legs to 12-15ft or 3 pulleys/rc.
Assistance
30 Sec Hollow Rock + 30 Sec Hollow Hold – 5 sets
—rest 1 min between sets