Strength
a) Specialty Bar Squat (Safety Bar, Camber, Yukon) – 5×2 (pause) @ 80%+, 1x ME @ 70% (8-12)
b) Strict Pull-ups (supinated) – 5×6 (advanced = weighted)
—Superset a/b every 3:30. Pause both reps. Use a band if necessary for PU or do 5×4 negatives. DO NOT skip ME set!
Conditioning
4 RFT
25/20 Cal Row
12 Push Press 155/105#
100 Yard Sandbag/Dball Carry 125/90# (RX+ = 150/115#)
WOD Notes: Goal is 13-16 minutes. PP = 65% (difficult for 12 reps unbroken). You may have to break it up once as well. Carry = Bearhug out to far curb & on the shoulder on the way back.
Assistance
a) L-Sit/Tuck – 8×25 Sec (60 sec rest between)
b) DB Lateral Raises – 5×10