Strength
a) Deadlift – 1×5 @ 65%, 1×3 @ 75%, 1×2 @ 80%, Work up to heavy single!
b) Dips (Ring/Bar) – 4×8 – 3 sec eccentric (optional)
—Go for a PR if you feel strong on your DL!. Superset part (b) in your earlier sets of DL, so you can focus on heavy single towards the end.
Conditioning
4 RFT
15/12/9/6 Power Cleans (M: 165/195/215/235#, F: 115/135/145/155#)
2 Rope Climbs 18ft
400m Run
WOD Notes: Goal is 13-17 minutes. PC = 60/70/75/80% by rd. I’d recommend quick singles the entire WOD or you may touch n go a few of the reps in the first round. RC sub = Climb 12-15ft, 4 Heavy pulleys, 3 up/downs, 15 ring rows/rd, or 10 Pull-ups/rd. Try to sprint the last 200m of the final round!
Assistance
a) GHD Sit-ups: 7×15 (weighted) —rest 45 sec between sets
b) DB Lateral + Front Raises – 4×12 each (pause at the top)