Strength
a) Deadlift – 5×4 @ 75-80% (no touch n go) – heavier than last wk
b) DB Bench Press – 5×7 (heavier than last wk)
—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.
Conditioning
5 RFT
20/16 Cal Ski
12 C2B Pull-ups (RX+ = 15 C2B or 6 Bar MU)
100 Yard SandBag Carry 150/115#
WOD Notes: Goal is 14-18 minutes. The sandbag carry is bearhug out to the far curb & on the shoulder back inside. C2B sub = chin over bar pu, banded pu, or lat pulldown with pulley.
Assistance
a) EZ Bar Skull Crushers – 4×10 (heavy – slow eccentric)
b) GHD Sit-ups – 5×20 — rest 45 sec between