Strength
a) Deadlift – 3×5 @ 80%, 3×3 @ 85%
b) DB Bench Press – 5×10 (heavy)
—18 Min to get this work finished. Superset as needed. You don’t need to pause on the DL, but no touch n go. Reset quick after each one.
Conditioning
10 RFT
2 Wall Walks (Rx+ = 3)
5 Deadlifts 275/185#
30 Double Unders
WOD Notes: Goal is 9-14 minutes. This WOD has a ton of transition time so try to only rest when you’re moving from one movement to the next. You should be doing 3 WW, if you’re proficient at WW, even if you can’t RX the DL weight. DL = 55-57% (unbroken or done quickly with a few drops, but not a paper weight). DU sub = 15 DU, 50 singles, or 30 straddle plate hops
Assistance
a) GHD Sit-ups – 12×10 (weighted) -rest 30 Sec between
b) DB Reverse Flies – 4×15