Strength
a) Back Squat – 6×2, 1xME @ 75% (1 Pause + 1 Regular) @ 85%+ (heavier than last wk)
b) Strict Pull-ups – 5×10 (use band if necessary)
—superset a/b every 3 minutes
Conditioning
5 Rounds For Time
500/350m Row
– After each row, perform 2 double unders for each row pull taken to complete 500/350m
WOD Notes: This is a CAP WOD. You will do the same amount of single unders as double unders. Goal is 16-20 minutes.
Assistance
a) Weighted Plank – 8 Sets: 45 sec on / 45 sec off
b) One Arm High Pulls – 4×12 each arm