Strength
a) Back Squat – 1×12, 1×10, 1×8, 1×6, 1×4 (start @ 65% for 12 rep)
b) Strict Pull-ups – 5×10 (normal grip: advanced = weighted)
—Superset a/b every 3:30. Try to make each set challenging for the squats. You may break up pull-ups as needed. If you can do a strict pu, try for as many as you can and finish with a band if necessary.
Conditioning
15 Min AMRAP
40 Double Unders
10/8 Cal Assault Bike
5 Devil Cleans 70/50#
WOD Notes: Goal is 7+ rds. DU sub = 20 DU, 30 sec attempts, or 60 SU. DC should be heavier than what you normally use for Devil Press.
Assistance
a) Weighted Plank: 6×45 Sec (heavy as possible & rest as needed between)
b) One Arm High Pulls – 4×10 each arm