Strength
Back Squat – Work up to a max for the day, then do 1×7 @ 85%, 1×7 @ 75%
Conditioning
For Time
1 Rope Climb 20ft
9 Hang Squat Clean @ 60%
50 Double Unders
2 Rope Climbs 20ft
12 Hang Squat Clean @ 60%
75 Double Unders
3 Rope Climbs 20ft
15 Hang Squat Clean @ 60%
100 Double Unders
WOD Notes: TD = 11-17 minutes. RC scale = 2 up/downs per RC, 7 ring rows per RC, or 1 lap sled pull per RC. HSC should be broken up in 2 sets the first & 2nd round and maybe 3 sets the 3rd round. It shouldn’t be too light to where you can do all 12 & 15 reps unbroken. DU scale = 80/120/160 singles by round.
