Strength
a) Back Squat – 6×4 @ 80+ (heavier than last wk’s 6 rep)
b) Turkish Get-ups – 4×1 each arm (heavy)
—Superset a/b every 3 minutes. Work up to a heavy turkish get-up for 1 rep each side. You must stand up & lay back down.
Conditioning
10 RFT
4 Devil Press 50/35# (RX+ = 60/40#)
8 Box Step-ups 50/35# to 20″ Box (RX+ = 60/40#)
40 Double Unders
WOD Notes: Goal is sub 20. DP should be at least 5# heavier/DB than you normally use. Try to use the same DB’s for the step-ups. DU sub = 60 Singles or 20 lateral bench hop overs.
Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) Strict Pull-ups – 5×8-10 (sub: 4-5 negatives)