Strength
a) Back Squat – 8×2 @ 85-90%
b) One Arm High Pulls – 4×10
Conditioning
5 RFT
1 Legless Rope Climb 15ft or 1 Pegboard Ascent
10 DB Squats 70/45# (2 DB’s)
10 Burpee Box Jump Overs 30/24″
WOD Notes: TD = 11-17 min. Legless scale = climb with legs or 3 rope pulleys. DB squats are open standard but should feel a little heavier, which you should still do them unbroken every round. You may use hands for the BBJO.
Assistance
a) Strict Pull-ups (wide grip) – 5×10 or accumulate 15 negatives
b) Weighted Plank – 10 sets: 3o sec on / 30 sec off
