Strength
a) Bench Press (w/ 3″ Board) – 5×2 @ 85%+, 2xME @ 70% (no board)
b) Glute Ham Raises – 5×10 or Hamstring Sliders 5×15
—Superset a/b every 3 minutes
Conditioning
5 RFT
15/13 Cal Bike
12 T2B
9 Push Press 135/95# (RX+ = 155/105#)
WOD Notes: Goal is 10-14 minutes. T2B sub = T2R, hanging knee raises, or V-ups. PP = 60% (should be able to do them unbroken but get challenging).
Assistance
a) Hollow Rocks – 30 Sec on / 30 Sec off x 10 Rounds
b) Tricep Push-downs (bar pulley) – 4×12 (heavy)