Strength
a) Hex Bar Deadlift – 5×8 @ 70-75% (no touch n go)
b) Strict Pull-ups – 5×8 (advanced = C2B or weighted)
—Superset a/b every 4 minutes.
Conditioning
12 Min AMRAP
5-10-15-20-25-30 Cal Bike
1-3-5-7-9-11…Wall Walks
***1 Seated Rope Climb 15ft after each round
WOD Notes: Goal is to get to the last round of 30/11/1. Women will do 4-8-12-16-20-24 cals on the bike. WW scale = 1-2-3-4-5-6…by round. You may also sub 8 shoulder taps/WW. RC sub = non-seated or 8 ring rows/Rd.
Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 60 Sec between)
b) DB Skull Crushers – 5×10