Strength
Back Squat – 6×3 @ 87%
—5 sec count down + 1 sec pause in bottom
Conditioning
100 Bar Facing Burpees For Time (17 min cap)
*Do 6 Front Rack Lunges 175/115# at the top of every min
WOD Notes: TD = 10-16 min. The WOD starts with 6 lunges. You may do reverse lunges if you want. Use about 55% of 1RM FS (should feel moderately heavy). Averaging 6 burpees each min will get you under the time cap including the lunges.
Assistance
a) Accumulate 40 Pull-ups (C2B – close grip supinated grip) in least amount of sets
b) Weighted Plank – 10 sets: 30 on / 30 off (heavier than last wk)