Strength
a) Back Squat – 6×3 (3 sec tempo + 1 sec pause) @ 80%+
b) One Arm High Pulls – 4×10 each arm
—Superset a/b every 3 min
Conditioning
3 RFT
30 Wall Balls 30/20# to 10/9.5ft
3 Rope Climb 15ft (RX+ = 20ft)
Run 600m
WOD Notes: Goal is 13-17 min (avg 5 min rds). WB should be done in 1-2 sets every rd. RC sub = climb 12ft, 8 heavy pulleys, 6 up/downs, or 15 ring rows.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Banded Lat Pulldowns – 4×15 (use thick band)