Strength
a) Hex Bar DL – 5×5 @ 75%+ (build to a heavy 5)
b) Dips (Bar/Ring) – 5×8 (use weight or band if needed)
—Superset a/b every 3:30. No touch n go for part (a).
Conditioning
Every 4 Min x 5 Rounds
25/20 Cal Row
15 C2B (Kip) Pull-ups, 8-10 Strict PU, or 5-8 Bar MU
75 Double Unders
WOD Notes: Goal is to have 45 sec+ to rest each round. This will get hard very quick if you try to do it RX, so think about how you can buy yourself some rest each rd while still moving quick. Scale back the cals on rower if you can’t get them done in under 90 secs. DU sub = 40-50 DU, 125 singles, or 150ft versa.
Assistance
a) One Arm Bent-over Rows – 4×12 each arm (heavy)
b) L-Sit/Tuck (Pegboard) – 25 Sec on / 60 sec off x 8 Sets