Strength
a) Back Rack Lunges – 5×6 (heavier than last wk) + 1×12-16
b) Strict Pull-ups (supine/neutral grip) – 5×6-8 Reps
—Superset a/b every 3 minutes. No deficit. Advanced should use weight for pull-ups. Back off set should be challenging for 12-16.
Conditioning
5 RFT
8 Hang Power Clean 155/105# (RX+ = 185/125#)
3 Wall Walks (RX+ = 4 WW or 50ft HSW)
16/12 Cal Assault Bike
WOD Notes: Goal is 11-14 min. HPC = 65% (should be unbroken each rd but feel difficult especially after round 3). WW sub = 20 shoulder taps/rd or climb as high as you feel comfortable, but don’t scale reps.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) DB Reverse Flies – 4×15