Strength
a) Back Squat – 18 Minutes to Work up to a heavy single or stay lighter (80%) & do a 5×5.
b) Strict Pull-ups (supinated) – 5×8 (advanced = weighted or use a band)
—Superset a/b as needed. Go for a PR if you feel strong!
Conditioning
5 RFT
18 Wall Balls 30/20# to 10/9.5ft
20 Russian KB Swings 88/70#
60 Double Unders
WOD Notes: Goal is sub 15 minutes. WB should be done in 1-2 sets & swings unbroken. DU sub = 30-40 DU, 100 singles, or 120ft versa.
Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) Face Pulls (pulley) – 4×10 (pause each rep for 2 Sec)