Strength
a) Back Squat – Work up to 95%+ & 1×8-10 @ 70%. Go for PR if you feel strong!
b) Straight Arm Pull-down (pulley-bar) – 5×8
—You will have a 15 Min clock to get all this work done. You don’t have to pause the squat.
Conditioning
12 Min AMRAP
12 Front Squats 135/95#
25 Double Unders
12 C2B Pull-ups (RX+ = 6 Bar MU)
25 Double Unders
WOD Notes: Goal is 5-7 rds. FS should be 45% of 1RM & unbroken or done in 1-2 sets each rd. DU sub = 12 DU, 30 sec of DU attempts or 50ft versa. No singles are allowed! C2B sub = 8-10 reps, chin over bar, or banded Pu. You should only be spending 45 sec max each rd.
Assistance
a) GHD Sit-up Hold – 6 Sets: 30 sec on / 45 sec off
b) Barbell Bicep Curl & Barbell Skull Crushers: 4×12 each