Strength
a) Deadlift – 5×3 @ 80-85% (touch n go – build to heavy 3)
b) DB Shoulder Press – 5×8 (control eccentric)
—Superset a/b every 3 minutes
Conditioning
12 Min AMRAP
12/10 Cal Assault Bike
10 Deadlifts 255/175# (55%)
3 Wall Walks (RX+ = 4 WW or 50ft HSW)
WOD Notes: Goal is 5-7 rds. Some will have to use C2 Bike for larger classes. DL should be relatively light to where you can pick it up as soon as you get off the bike & touch n go a lot of the reps. WW sub = 2-3 WW, 60ft seal walk using sliders, or 8-10 shoulder taps/ww.
Assistance
a) GHD Sit-ups – 4×25 (Weighted on ODD rounds) -rest while partner goes
b) Incline Bench Bicep Curls (same time) – 4×10 (3 sec eccentric)