Strength
a) Front Squat – 3×5 @ 80% & 3×2 @ 90%
b) DB Lateral Raises – 4×12
—Superset a/b every 3:30
Conditioning
5 RFT
20 Wall Balls 30/20# to 10/9.5ft
15 T2B
10 Box Jump Overs 30/24″
WOD Notes: Goal is 12-16 minutes. WB should be done in 1-2 sets each round. T2B sub = T2R, GHD SU, weighted SU, or hanging knee raises. BJO should be higher than normal.
“Carve Your Pumpkin” – Wk 3 Day #1
Donkey Kickbacks (setup is on all four limbs)
Option #1 – Monkey Feet (5×8 – each leg Heavier)
Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 8 Rounds
b) Strict Pull-ups – 5 EMOM x 10 Sets