Strength
a) Specialty Bar Squat (safety squat, camber, yukon) – 5×6 @ 65-70%
b) Strict Pull-ups (wide-grip) – 5×8
—Superset a/b every 3 minutes. Use same bar if possible. These bars will challenge your trunk/core strength much more as you will be forced to maintain an upright torso.
Conditioning
10 RFT
1 Rope Climb 15ft (RX+ = 20ft)
8 T2B (RX+ = 10)
12/9 Cal Assault Bike
WOD Notes: Goal is 14-19 min. RC sub = Climb 12ft, 2 heavy pulleys, or 7 Ring Rows. T2B sub = T2R, weighted SU/Leg Raises. Reset monitors each rd.
Assistance
a) Straight Arm Lat Pulldown (pulley) – 4×10 (heavy)
b) Barbell Bicep Curls – 4×10