Strength
a) Specialty Bar Squat (Safety Bar, Camber, Yukon) – 5×4 (pause) @ 75-80%
b) Strict Pull-ups – 5×10
—Superset a/b every 4 min. Pause all 4 reps. Use a band if necessary for PU or do 5×5 negatives.
Conditioning
5 RFT
250m Run
15 Goblet Squats 100/70# DB
2 Rope Climbs 15ft (RX+ = 18ft)
WOD Notes: Goal is 14-18 minutes. Goblet squats should be unbroken & get somewhat challenging towards the end of the WOD (hold the DB vertical). RC sub = climb 10-12ft, 3 up/downs (strict), or 12 ring rows. 250m Run sub = 700m bike or 150ft versa climber.
Assistance
a) L-Sit/Tuck – 10×20 Sec (40 sec rest between)
b) DB Lateral Raises – 5×10