Strength
a) Back Squat – 5×3 @ 80-85%, 1×10 @ 70% (afap)
b) One Arm High Pulls – 5×8 (each arm)
—Superset a/b every 3 minutes
Conditioning
3 RFT
100 Double Unders
20 Box Step-ups 115/75# to 20″
15 GI Janes
WOD Notes: Goal is sub 15 min. DU sub = 50-75 DU, 150 singles, or 200ft versa. Step-ups should be done in 1-2 sets. Choose a bar above you reach if you can do a strict PU.
Assistance
a) Weighted Plank – 10 sets: 30 sec on / 30 sec off
b) Strict Pull-ups (wide grip) – 5×8-10 Reps