Strength
a) Back Squat – Find a heavy 3RM, 2RM, & 1RM
b) Ring Pull-ups – 5×8 (Sub Ring Rows)
—20 Min Clock to finish everything
Conditioning
5 RFT
10 Back Rack Lunges 155/105# (RX+ = 185/125#)
15 Burpees (no jump)
60 Double Unders
WOD Notes: Goal is 11-15 min. Pick a challenging weight for 10 reps each rd of lunges. You don’t have to jump for burpees, but make sure to stand up all the way. DU sub = 30 DU, 100 singles, or 120ft versa.
Assistance
a) Weighted Plank – 8 Sets: 45 sec on / 45 sec off
b) Banded Lat Pull-down: 4×15-20 reps (heavy band)