Strength
a) Specialty Bar Squat (safety squat, camber, yukon) – 5×3 @ 85%+
b) Strict Pull-ups (supinated) – 5×6 (3 sec negative)
—Superset a/b every 3 minutes
Conditioning
3 RFT
15 Burpee Box Jump Overs 24/20″ (RX+ = 30/24″)
30 Wall Balls 20/14# to 10ft (RX+ = 30/20#)
400m Run
WOD Notes: Goal is 14-17 min. WB should be done in 1-2 sets each rd.
Assistance
a) Weighted Plank – 8 Sets: 45 sec on / 45 sec off
b) DB Bicep Curls – 4×20 (alternating)