Strength
a) 1 Push Press + 4 Push Jerk x 5 Sets @ 85%+ of PP
b) GHR or GHD Hip Extensions: 4×12
—Superset a/b every 3:30. The PP should be close to a max (95%) by set 4. Work up to a heavy complex. You may sub the hamstring sliders 4×15 for part (b) as well. You can use a band for the GHR if needed.
Conditioning
4 RFT
15 Burpee Box Jump Overs 24/20″
2 Rope Climbs 15ft (RX+ = 20ft)
15 HSPU (strict) or 5 Wall Walks
10 Bar Muscle-ups or 10 Strict PU or 15 C2B Pull-ups (kip)
WOD Notes: Goal is 13-18 minutes. RC sub = climb 10-12ft, 15 RR, or 4 strict up/downs. WW sub = 40 Shoulder taps or a combo of WW & ST. I’d prefer nobody kips the HSPU. You may scale HSPU back to 10 reps if needed. C2B sub = chin over bar or lat pulldown (pulley). It’s going to get crowded by the rig for the HSPU/PU part, so keep that in mind for larger classes.
Assistance
a) Hollow Rocks – 5 Sets: 60 Sec on / 60 Sec off
b) Cable Reverse Flies (standing) – 5×10 (slow eccentric)