Strength
Every 3 minutes x 5 sets
3 Back Squat (5 sec tempo) @ 80-85%
8-10 Strict Pull-ups
—Sub: 3 (6-8 sec negatives)
Conditioning (18 min cap)
2 Rounds For Time
50 Wall Balls 30/20# to 10/9ft
30 T2B (RX+ = 40)
50/40 Cal Row
WOD Notes: WB should be done in 3 min or less, so you should be able to string 10+ reps at a time with little rest between. T2B Scale = 15-20 reps, toe through rings, or weighted sit-ups. Row should be under 3 minutes.
Assistance
Banded Reverse Crunch – Tabata (as many reps possible)
—Put band around hip as it’s anchored to rig
