Strength
a) Back Squat – 5×3 (Pause each rep for 5 Secs) @ 75%+, 1×8-12 @ 70%
b) One Arm High Pulls – 4×12 (each arm)
—Superset a/b every 3 minutes.
Conditioning
14 Min AMRAP
2/1 Cal Ski
2 Back Rack Step-ups to 20″ 135/95#
30 Double Unders
4/3 Cal Ski
4 Back Rack Step-ups to 20″ 135/95#
30 Double Unders
6/5 Cal Ski
6 Back Rack Step-ups to 20″ 135/95#
30 Double Unders
***Continue pattern for the remaining 14 minutes
WOD Notes: Goal is to get to the round of 18/18/30. Step-ups should be unbroken the entire WOD, but get difficult after the round of 10. DU sub = 30 lateral hops over line/20 over bar or 60ft versa climber (wouldn’t recommend bc of step-ups).
Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off (heavier than last wk)
b) November Pull-up Challenge – 5 Reps EMOM x 10 Sets (normal grip)