Strength
a) Back Squat – 4×10 (start @ 65% & hit a heavy set of 10)
b) Strict Pull-ups – 5×8 (supinated – advanced = weighted)
—Superset a/b every 4 minutes. Last set should be heavier than last week’s set of 8 squats. You may break up pull-ups as needed. If you can do a strict pu, try for as many as you can and finish with a band if necessary.
Conditioning
5 RFT
18/15 Cal Assault Bike
15 V-ups
12 DB Hang Clean N Push Press 50/35# (RX+ = 60/40#)
WOD Notes: Goal is 13-17 minutes. V-up sub = tuck up (bend knees to elbows). DB work should be done in 1-2 sets each rd.
Assistance
a) Weighted Plank – 6×30 Sec (heaviest weight possible) -rest as much in between
b) Face Pulls (pulley) – 4×12