Strength
a) Back Squat – 3×5 @ 75-80%, 3×3 @ 85%, 3×1 @ 90%+
b) Bench Press (Yukon Bar) – Find a heavy single, 3X ME @ 75%
––Find a new PR for part (a) if you feel strong
Conditioning
5 RFT
200ft Versaclimber
10 Strict Pull-ups
5 DBall/Bag over Shoulder 150/115#
WOD Notes: Goal is 15-18 minutes. Use a band if necessary, but no kipping.