Strength
a) Back Squat – 5×8 @ 70-75%
b) DB Pull-over (1 DB) – 5×10 (heavy)
—Superset a/b every 4 minutes. Try to end around 75% for part (a). You should not be leaving more than 1-2 reps in the tank after set 3, so go heavy!
Conditioning
5 Rounds (interval)
1 MIn Max Devil Press 50/35# DB’s
1 Min Max Double Unders
1 Min Max Cal Row
—Rest 1 Min between rounds
WOD Notes: The goal of this WOD is to pick a number you want to hit for each movement & try to hit that across all 5 Rounds. Make it challenging as well. You should be working for at least 50 secs on the first 2 movements. Try to push the row, since you have 1 Min rest after each rd.
Assistance
a) Weighted Plank: 8 Sets: 45 Sec on / 45 Sec off
b) One Arm High Pulls: 5×8 (each arm)