Strength
a) Deadlift – 5×3 @ 80-85% (no touch n go) – heavier than last wk
b) DB Bench Press – 5×6 (5 sec eccentric)
—Superset a/b every 3:30. Lower bar under control & pull from a dead stop for part (a). Partner up with someone for the DL to save time. You may go lighter & do a 5×6 for part (a) if necessary.
Conditioning
8 RFT
8 Lateral Burpees over Bar (+1 push-up each rep)
1 Rope Climb 15ft (RX+ = 18ft)
8 Front Rack Lunges 165/110# (RX+ = 185/125#)
WOD Notes: Goal is 14-18 minutes. You will do an extra push-up for each burpee. Do your best to make it as strict as possible. RC sub = climb 10-12ft, 8 ring rows, or 2 up/downs. FRL = Something you could do for around 20 reps fresh & should get challenging as you get fatigued.
Assistance
a) EZ Bar Skull Crushers – 5×8 (heavy – slow eccentric)
b) GHD Sit-ups – 5×25 — rest 45 sec between