Strength
a) Front Squat – Work up to a heavy single or 5×5 @ 75%
b) One Arm High Pulls – 4×10 each arm
—18 Min Clock to get this work done. Superset a/b as needed.
Conditioning “20 min cap”
5 RFT
9 Devil Press 50/35#
15 Wall Balls 30/20# to 10/9.5ft
21/18 Cal Row
WOD Notes: Goal is 15-19 minutes. You should be able to do the WB unbroken. DP should take around 1 minute even when you’re tired. The row should be take no more than 1:15/rd.
Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Sets
b) Straight Arm Lat Pulldown – 4×12 (control eccentric)