Strength
a) Bench Press – Work up to a quick heavy single, then 4×5 (pause) @ 75%
b) One Arm Farmers Carry/Hold – 4×30 Sec/arm (heavy!) – use straps
—Superset a/b as needed. 15 Min Clock to get this work done.
Conditioning
18 Min AMRAP
30/24 Cal Row
10 Laps Bear Hug Carry 125/90#
5 Wall Walks (RX+ = 7 WW or 72ft HSW)
WOD Notes: Goal is 4+ rds. 1 lap = 5 mats for the carry which should be done unbroken each rd. WW sub = 10 shoulder taps/WW, 5 elevated inch worms, or 15 burpees.
Assistance
a) GHD Sit-ups – 8×10 (weighted)
b) Barbell Bicep Curls + Tricep Pushdowns (pulley) – 4×10 each