Strength
a) Back Squat – 6×2 @ 85+ (heavier than last wk’s 4 rep)
b) One Arm High Pulls – 4×10 (each arm)
—Superset a/b every 3 minutes. Work up to a heavy double.
Conditioning
4 RFT
21/16 Cal Assault Bike
15 Front Squats 135/95# (RX+ = 165/105#)
9 GI Janes (RX+ = 10 MU)
WOD Notes: Goal is 13-17 min. FS = 50-55%. PU bar should be above your reach if you can do a strict pu. FS should be done in 1-2 sets each round. If you go unbroken, if should feel really challenging.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Strict Pull-ups – 5×8-10 Reps (advanced – use weight, or do 4-5 neg)