Strength
Back Squat – 10×3 @ 70-85%
—Start @ 70% & work up to 85%
Conditioning
20 Min AMRAP
40/30 Cal Assault Bike
30 Burpees (to target on rig)
20 Hang Squat Cleans 165/105#
10 Muscle-ups (RX+ = 15)
WOD Notes: Goal is 2+ rds. Use a PU bar that’s just above reach for Burpees. HSC = 55% of max. Should have to break them up into 3-4 sets. MU scale = 15 HR PU + 15 Ring Rows.
Assistance
4 sets – 30 Sec GHD Sit-up Hold + 25 Sit-ups