Strength
a) Front Rack Lunges – 5×10 (should feel like 10RM by last set)
b) Max Strict Pull-ups – Use any grip you’d like (test day)
Conditioning (15 min cap)
For Time
40/33 Cal Row
30 Overhead Squats 115/75#
20 Muscle-ups OR 25 GI Janes
30 Overhead Squats 115/75#
40/33 Cal Row
WOD Notes: OH Squats should feel light to where you can do them in 1-3 sets max. Muscle-ups should be 10 ring + 10 bar. You may do all bar if you don’t have ring.
Assistance
a) Weighted Plank – 10 sets: 30 on / 30 off
b) One Arm High Pulls – 4×12 (each arm)
