Strength
a) Deadlift – 5×7 (no touch n go – 70-72%)
b) DB Shoulder Press – 5×10 (heavy)
Conditioning
20 Min AMRAP
400m Run
15 HSPU
75 Double Unders
15 C2B Pull-ups (RX+ = 10 Bar MU)
WOD Notes: Goal is 4+ Rds. HSPU sub = 8-10 reps, 3-5 WC, or 30 shoulder taps. DU sub = 40-50 DU or 150 singles. C2B sub = chin over bar, ring rows, or banded pu.
Assistance
a) Barbell Bicep Curls – 4×15
b) GHR – 4×12 or 4×8 (negatives)