Strength
Back Squat – 5×5 @ 90% (wk 5)
Conditioning
10 Min AMRAP
50 Double Unders
10 Front Rack Lunges 155/105#
12 T2B (RX+ = 15)
WOD Notes: Goal is 5+ Rds. Lunges should be around 40% of BS & unbroken each rd. T2B sub = 8-10 reps, toe through rings, or leg raises to rig. DU sub = 25 DU or 80 singles.
Assistance
a) Pull-up Challenge – Accumulate 2:30 min (use 15-25% of BW)
b) Weighted Plank – 10 sets: 30 on / 30 off
c) One Arm High Pulls – 4×12 (each arm)
