Friday

Strength:

Deadlift

0:00-10:00 - establish heavy single

12:00-17:00

OTM

10 deadlifts @60% ish

—-

Conditioning/Accessory:

Every 2:00 x 6

Rounds 1/3/5

12 Bent Over Barbell Rows @135/95
10 KB Russian Swings @70/53#
8 Strict Chin-Ups OR 30s flexed arm hang OR 3 jumping chin-up + negative

Rounds 2/4/6

12 Weighted Step-Ups @70/53 (1 KB or Dumbbell)
Max Pushups
20 Hollow Rocks

Rx+ = Archer Pushups on KB or DB x 10 reps (5 on each side)
10 DB/KB Hollow Pull-Overs