Strength
a) Back Squat – Work up to a Heavy Single or 5×5 @ 80%
b) One Arm DB High Pulls – 4×10 (each arm)
—20 Min Clock to get this work done. Go for a PR if you feel strong!
Conditioning
5 RFT
400m Run
15 T2B
18 Russian KB Swings 88/70#
WOD Notes: Goal is to get under the 20 min cap. T2B sub = T2R, weighted sit-ups, GHD SU, or incline leg raises on bench.
Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) Strict Pull-ups: 5-7 EMOM x 10 Sets