Strength
a) Deadlift – 5×5 (no touch n go) @ 70-75%
b) See Saw DB Presses – 4×16
—Superset a/b every 3:30
Conditioning
15 Min AMRAP Ladder
3/2 Cal Assault Bike
2 Power Cleans 185/125#
6/4 Cal Assault Bike
4 Power Cleans 185/125#
9/7 Cal Assault Bike
6 Power Cleans 185/125#
12/10 Cal Assault Bike
***3 Wall Walks to start each round
WOD Notes: Goal is to get to the round 21 Cals / 14 PC & maybe finish it. PC = 60% (relatively quick singles the whole time). WW sub = 2/Rd or 24-30 Shoulder Taps.
Assistance
a) EZ Bar Bicep Curls – 4×12
b) GHD Sit-ups – 5×25 (rest 45 sec between)