Strength
a) Back Squat – 5×5 @ 80%
b) Strict Pull-ups – 5×8-10 Reps (use band if necessary)
—Superset a/b every 3:30.
Conditioning
5 Rounds (interval)
10 C2B PU or 20 DB Bent-over Rows (heavy) (RX+ = 4-7 Muscle-ups)|
10 Front Rack Lunges (increase 10/5# each rd)
15/12 Cal Assault Bike
—rest 90 sec between rds
WOD Notes: If you can’t do kipping PU, you should do the 10R/10L Bent-over rows. FRL should be unbroken each set where you try to add weight each set if possible. 1st rd still shouldn’t feel super light. Try to push the bike! Each round should be under 2 minutes.
Assistance
a) 20 Sec Hollow Rocks + 20 Sec Hollow Hold x 8 Sets
—Rest 45 sec between
b) Reverse DB Flies – 4×15