Strength
a) Bench Press – 5×5 @ 80-85%
b) One Arm Farmers Carry (heavy) – 3×50 yards each arm
—Pattern = a/b/aa/b/aa/b. Superset every 3:30. Some of you should be using the farmers handles & going heavier than last wk!! You will walk across the street with the (r) arm then come back with the (L) arm.
Conditioning
10 Min AMRAP – Row For Max Calories
***Every 1:15, starting at 0:00 do 5 Thrusters 135/95#
WOD Notes: Goal is to get 100/80 cals and have about 50-60 sec to row each rd. You will do 8 rounds of the 5 thrusters (last round at 8:45 mark). Try to keep foot straps somewhat loose so that you can transition in/out of rower quick!
Assistance
a) L-Sit/Tuck (parallettes) – 30 Sec on / 30 Sec off x 8 Sets
b) Neutral Grip Pull-ups – 5-7 EMOM x 10 Sets