Strength
3 Push Press + 2 Push Jerk + 1 Split Jerk (from the floor) – 5 sets
—80%, 80%, 85%, 90%, 90% of PP max (go as heavy as pp allows by the 5th set)
Conditioning
3 Rounds (interval style)
2 Legless Rope Climbs 20ft (sub: climb with legs)
200m Sled Drag 100/50#
35 Wall Balls 20/14# to 10ft target
400m Run with wall ball
—Rest 2 minutes between rounds
WOD Notes: TD = 5-8 min/round. Each round is 95%+ effort. Sled should be loaded to where you can run with it the entire time (still should be challenging). The next parking lot entrance is the 200m mark (before fire hydrant). The goal is to do 35 unbroken wall balls (ball should be light) and catch the ball on the 35th rep & go right into the run. RC scale = 1 lap sled pull with arms only (heavy) or 10 DB bent over rows each arm.