Strength
a) Back Squat – 5×4 (2 Pause + 2 Regular) @ 80% +
b) One Arm High Pulls – 4×10 each arm
—Superset a/b every 3 min
Conditioning
15 Min AMRAP
12/9 Cal Ski
8 FR Box Step-ups 115/75#
2 Rope Climbs 15ft
WOD Notes: Goal is 6+ rds. Step-ups should be done unbroken and start to get difficult by the end of the WOD. RC sub = climb to 12ft, 4 up/downs, or 5 heavy pulleys.
Assistance
a) Weighted Plank – 90 Sec on / 90 Sec off x 3 sets
b) DB Bicep Curls – 3×12 at same time