Strength
a) Back Squat – 5×6 @ 75%+ (build to a heavy set of 6)
b) One Arm High Pulls – 5×8 each arm
—Superset a/b every 4 minutes. Try to go heavier than last wk.
Conditioning
5 RFT
18 Wall Balls 30/20# to 10/9.5ft
2 Rope Climbs 15ft (RX+ = 1 Pegboard Ascent)
18/15 Cal Bike
WOD Notes: Goal is 12-17 minutes. WB should be done in 1-2 sets & use a heavy ball. RC sub = 15 RR or 3 up/downs.
Assistance
a) Weighted Plank – 60 Sec on / 60 Sec off x 5 Rounds
b) DB Pull-over (1 DB) – 5×10 Heavy