Strength
a) Back Squat – 5×2 (1 Pause + 1 Regular) @ 85-90%, 1xME @ 70% (8-12 reps)
b) DB Bench Press – 5×10 (heavy)
—Superset a/b every 3:30. Build to a heavy set of 2 for part (a).
Conditioning
16 Min AMRAP
1 Bar Muscle-up (sub: 2 C2B Pull-ups)
3 Wall Balls 30/20# to 10/9ft
2 Bar Muscle-ups (sub: 4 C2B Pull-ups)
6 Wall Balls 30/20#
3 Bar Muscle-ups (sub: 6 C2B Pull-ups)
9 Wall Balls 30/20#
***12/10 Cal Row to start each round
WOD Notes: Goal is to get to the round of 7 or 14 C2B PU/ 21 WB. The WOD starts with the 12/10 cal row. WB should be unbroken through the round of 12 if possible and then maybe have to break up the later rounds. C2B sub = chin over bar or banded.
Assistance
a) GHD Sit-ups – 8×15
b) DB Reverse Flies – 4×12 (slow eccentric)