Strength
Front Squat – Work up to a heavy single, then 1×8-12 Reps @ 75%
—Go for a max if you feel strong
Conditioning
5 RFT
250m Run
20 Wall Balls 30/20# to 10/9.5ft
20/16 Cal Ski
WOD Notes: Goal is sub 20. WB should be unbroken every rd if possible & feel challenging so go heavier than normal if you can.
Assistance
a) Weighted Plank – 6 Sets: 45 sec on / 45 sec off
b) One Arm High Pulls – 5×8 (control tempo down)