Strength
a) Front Squat – 5×5 @ 80%
b) One Arm High Pulls – 4×12 (each arm)
—Superset a/b every 3:30
Conditioning
5 RFT
6 Dball over Shoulder 150/115#
60 Double Unders
400m Run
WOD Notes: Goal is 16-20 minutes. Try to go heavier on dball/bag if possible. You may do 3 reps with a heavy one & 3 reps with a lighter one if necessary. DU sub = 30 DU, 90 singles, or 120ft versa.
Assistance
a) Weighted Plank – 1 Min on / 1 Min off x 5 Rounds
b) Strict Pull-ups: 5-7 EMOM x 10 Sets