Strength
a) Hex Bar DL – 2×5 @ 60-70%, 1×3 @ 75%, 1×2 @ 80%, 3×1 @ 90%+
b) Dips (bar/ring) – 5×8 (use a band or weight as needed)
—18 Min Clock to get this work done. Superset a/b as needed. Go for PR if you feel strong!
Conditioning
5 RFT
8 Deadlifts @ 65-67%
2 Rope Climbs 15ft
12 Bar Facing Burpees (RX+ = 15)
—Rest 1 minute between rounds
WOD Notes: Goal is under 2 minutes/round. DL = Moderately heavy to where the 8th rep gets somewhat difficult by the 4th round (maintain good form or lower the weight). You can break them up into 2 sets if necessary. RC sub = climb 10-12ft, 12 Ring Rows, or 8-10 Strict Pull-ups. Try to jump over the bar for the burpees & push the pace, since you have 1 minute rest each round to gather yourself before the deadlifts. Score = total time including the rest.
Assistance
a) GHD Sit-ups – 4×25 (weighted) -rest 60 Sec between
b) DB Reverse Flies – 4×15