Strength
Back Squat 6×2
—Start at 80% & work up to a heavy 2RM for at least 2 sets
Conditioning
5 Rounds For Time
1 Legless Rope Climb 15′
15 Wall Balls 20/14lb
—Rest 3 minutes
250m Sled Drag 90/45lb
Assistance
3×12 Weighted Back Extensions
WOD Notes: Scaling for legless rope climbs, are regular rope climbs 20′, 10 ring rows, or sled pull w/ arms only. Rx’d height for wall balls is 10′ for men & women.
