Strength
a) Front Squat – 5×5 @ 85% (wk 5 – last wk)
b) One Arm High Pulls – 4×10 (each arm)
—Superset a/b every 3 min
Conditioning
5 RFT
10 Box Step-ups 135/95# to 20″ (RX+ = 155/105#)
2 Rope Climbs 18ft
15/12 Cal Assault Bike (6/4 cals arms only)
WOD Notes: Goal is 11-16 min. Step-ups are in the front rack position. Choose a weight that’s challenging for 10 reps each rd. RC sub = climb to 12-15ft, 10 ring rows, or 6 pulleys. You will bike 6/4 cals with arms only then finish the remaining cals with both arms & legs.
Assistance
a) Weighted Plank – 4×60 sec on / 60 sec off
b) Lat Pulldown banded (arms straight) – 4×20 reps
