Strength
a) Bench Press (specialty bar) – 5×5 @ 80%, 1×8-10 @ 70%
b) Good Mornings – 4×8 (pause) – Build to a heavy set if you feel confident in technique.
—Superset a/b every 3 minutes. For BP – Use the multi-grip bar, camber bar, or yukon bar if possible & safety bar for the GM. You can even hold a DB at chest level for the GM.
Conditioning
1 Min AMRAP x 16 w/ Partner (interval style)
6 Deadlifts (increase every 4 rounds)
1 Rope Climb 15ft (RX+ = 20ft)
Max Bar Facing Burpees
WOD Notes: Goal is to have about 30 secs to get as many burpees as you can each rd. Each person will have a 1:1 work/rest ratio x 8 rds. You will have 4 different weights for the DL. Start @ 55% & increase by 5% up to 70% for the last 2 rounds each. RC sub = climb 10-12 ft or 1 strict up/down. SPRINT the burpees!
Assistance
a) Weighted Hollow Rock (hold plate w/ arms straight): 10 Sets: 20 sec on / 20 sec off
b) Tricep Push-downs (pulley) – 4×12