Strength
Front Squat – 5×2 (Work up to a heavy 2 rep – start @ 80%)
Conditioning – 2019 Masters CF Games WOD #2
5 RFT – (16 min cap)
3 Rope Climbs 14ft
15 Front Squat 115/75#
60 Double Unders
WOD Notes: RC Scale = 1-2/rd or 5 pulleys/rd. FS = 35% (should be unbroken). DU scale = 30/rd or 100 singles.
Assistance
a) DB Bent-over Rows – 4×12 (each arm)
b) Weighted Plank – 10 sets: 30 on / 30 off