Strength
a) Back Squat (wk 5) – 5×3 (1 sec pause) @ 82%+ 1xME @ 75% (8-12 reps)
b) Strict Pull-ups (supinated) – 5×8 (Advanced = C2B)
—Superset a/b every 3:30. Use band to get all the reps in if you can’t w/o one.
Conditioning
For Time
21 Thrusters 95/65#
3 Rope Climbs 18ft+
250m Run
15 Thrusters 115/75#
2 Rope Climbs 18ft+
400m Run
9 Thrusters 165/105#
1 Rope Climb 18ft+
800m Run
WOD Notes: Goal is 12-16 min. Goal is for thrusters to feel challenging for 1-2 sets each rd. RC sub = climb 12-15ft, 2x up/downs or heavy pulleys, 20/15/10 RR by rd. Run sub = 200/300/400ft versa.
Assistance
a) Weighted Plank – 8 Sets: 45 Sec on / 45 Sec off
b) Barbell Upright Row – 4×10