Strength
a) Deadlift – 5×8 @ 65-75% (build to heavy set of 8)
b) One Arm High Pulls – 5×8 each arm
—Superset a/b every 3:30
Conditioning
12 Min AMRAP
50 Double Unders
12 Push Press 135/95# (RX+ = 155/105#)
100 Yard Sandbag Carry 125/90#
WOD Notes: Goal is 5+ rds. DU sub = 25-30 DU or 75 singles. PP = 55% (should be unbroken but get challenging). The sandbag carry is bear hug out to the far curb & on the shoulder the way back.
Assistance
a) Weighted Hollow Rocks – Tabata 10 Rounds
b) DB Lateral Raises – 4×15