Strength
Back Squat – 5×5 @ 80-90%
—Work up to a heavy 5 rep by the 3rd set
Conditioning
9-15-21-15-9 reps of:
T2B
Overhead Squats 115/75#
Lateral Burpees over Bar
WOD Notes: TD = 8-15 minutes. OHS weight is relatively light to where you can do all sets unbroken. T2B scale = knee above hips or 8 cal ski erg.
Pull-up Challenge – Day 13
3×10 Strict Pull-ups (wide grip)
—Least amount of sets possible (use weight or band)
6pm class