Strength
a) Strict Press – Find a Heavy Single, then 4×10 @ 65%
b) GHR – 4×10-12 or Hamstring Sliders 4×15
—Superset a/b as needed. 18 Min clock to get this done. You may use a rack for part (a) if needed.
Conditioning
5 RFT
15 Burpees (no jump)
10 Front Rack Box Step-ups 20″ 135/95#
50 Double Unders
***Compete 300ft Versa climber at some point during the WOD
WOD Notes: Goal is 13-16 minutes. Stand tall with feet under you on the burpees (no wide stance). Try not to push off back foot on the step-ups & take your time. Place a black mat next to box to make it lower if necessary (should be close to parallel). DU sub = no versa allowed. 25-30 DU, 75 singles, or 30 Jumping Jacks.
Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 60 sec between)
b) DB Lateral Raises– 5×10 (heavy)