Strength
Every 3 Min x 5 Sets
a) Back Squat: 3 Reps (3 sec eccentric) @ 80%+ (heavier than last wk)
b) Strict Pull-ups: 8-10 Reps (Rx+ = C2B) Sub: 4-5 negatives
Conditioning
12 Min AMRAP
10 Front Rack Box Step-ups 115/75# to 20″ (RX+ = 135/95#)
8 GI Janes
WOD Notes: Goal is 5+ rds. Step-ups should be unbroken each rd & somewhat challenging. You may step-up to a lower box if necessary, but try to almost be at parallel & use lighter weight if you have to. Pull-up bar height should be above reach if you can do a strict PU.
Assistance
Weighted Plank – 5 Sets: 1 min on / 1 min off