Strength
a) Front Squat – 5×5 @ 80% (controlled tempo down)
b) One Arm High Pulls – 5×8 (each arm)
—Superset a/b
Conditioning (18 min cap)
4 RFT
10 Hang Power Clean 165/105#
5 Ring Muscle-ups
10 Front Rack Lunges 165/105#
5 Bar Muscle-ups
18/12 Cal Bike
WOD Notes: Sub same # of reps for GI Janes if you can’t do a muscle-up. HPC = 60% of your max. Try to use same weight for lunges so if that weight is going to be too heavy to where you can’t do lunges unbroken, then lower the weight a bit. You may also scale muscle-ups to 2-3 if you can do them.
Assistance
a) 12 Bicep Curls DB + 80ft Gun Walk – 4 sets
b) Hollow Rocks – 75 sec on / 75 sec off: 4 sets
—Do max effort if you can’t do 75 sec straight
