Strength
a) Back Squat – 5×8 @ 70%
b) Strict Pull-ups – 5×8 (advanced = weighted or use a band if necessary)
—Superset a/b every 3:30. Build to a heavy set of 8.
Conditioning “20 Min Cap”
10 RFT
10/8 Cal Bike
10 T2B
5 Devil Press 55/40#
WOD Notes: Goal is to get under the 20 Min Cap. DP should be heavier than normal. Leave the monitor running the whole time so you don’t need chips to count rounds. T2B sub = T2R, GHD SU, or leg raises.
Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) One Arm High Pulls – 4×12 each arm