Strength
a) Back Squat – 5×4 (2 tempo 5 sec + 2 regular) @ 75-80%+
b) One Arm High Pulls – 5×8 (each arm)
Conditioning (17 min cap)
5 RFT
15 Wall Balls 30/20# to 10/9ft
20 DB Bent-over Rows (10L + 10R) 80/50#
15/11 Cal Bike
WOD Notes: WB should be unbroken but should start to get challenging. Try to keep belly button face down when doing the Rows & have torso parallel to floor.
Assistance
Weighted Plank – 10 sets 30 on / 30 off