Strength
a) 2 Front Squats + 4 Back Squats – 5 Sets @ 80-85% of FS
b) Pull-over (Barbell) – 4×10
—Superset a/b every 3 min. After 2 FS, rack it & immediately go into your 4 BS.
Conditioning
4 RFT
125m Backwards Sled Drag 100/60#
2 Rope Climbs 15ft (RX+ = 1 20ft + 1 15ft Legless)
25 Wall Balls 30/20# to 10/9.5ft
WOD Notes: Goal is 13-17 min. Sled Drag is the tree before the Cantel Sign. RC sub = climb 10-12ft, 4 up/downs (stay in plank position), or 15 ring rows. WB should be done in 1-2 sets (shouldn’t take you 3!).
Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) Barbell Bicep Curls – 4×12 (2 Sec eccentric)