Strength
a) Hex Bar Deadlift (high handles) – 2×5 @ 80%, 2×3 @ 85%+, 2×1 @ 95%+
b) Dips (Ring/Bar) – 5×8 (advanced = weighted, novice = banded)
—Superset a/b every 3:30
Conditioning
8 RFT
6 Deadlifts 315/225# (65%)
3 Wall Walks
12/10 Cal Ski
WOD Notes: Goal is 12-16 minutes. WW sub = 8 shoulder taps/WW. You may do 1-2 WW & finish with shoulder taps. Reset monitors in between rounds.
Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 60 Sec between)
b) DB Seated Bicep Curls – 4×12