Strength
A) Front Squat 4×4 (85% of 1RM)
B) Weighted/Banded Strict Pull-ups 3x Max Effort (Choose a weight/band that will limit you to 8-10 reps)
—Mix in the pull-ups after each set of Front Squats
Conditioning
4 Rounds For Total Reps
L-Sit (Rings, Paralletes) / Weighted Plank
Rope Climbs 20′
Tire Flips
Box Jumps 40/30″
Air Dyne (Calories/miles)
—Rest 1 minute after each round
WOD Notes: You will perform as many reps as possible at each station for 1 minute (L-sit/plank is for total seconds). Keep a running total for each round to make it easier to count reps each round. Scaling for the rope climbs are burpees. You may partner up on the tire flips if necessary. There is no transition time in between movements so make sure to make it transition quick and sprint Air Dyne!
