Strength
a) Bulgarian Split Squats – 1×10, 1×8, 1×6, 2×5 (each leg)
b) Strict Pull-ups – 5×8 (advanced = weighted)
—Superset a/b every 4 min. Put barbell on your back or hold DB/KB’s at your side. Make it challenging for each rep range & add weight.
Conditioning
3 RFT
30/25 Cal Row
20 Box Jump Overs 24/20″ (RX+ = 30/24″)
6 Wall Walks (RX+ = 8)
100 Yard Single Arm FC (heavy)
WOD Notes: Goal is 15-19 minutes. No step-ups are allowed instead of the BJO. Use a lower box or stack plates to jump on. WW sub = 50 Shoulder taps. FC = 50 yards out w/ left arm & 50 yards back w/ right arm. M: 100#+, F: 70#+. Use a KB/DB or farmers handle. Please be careful with dropping KB/DB outside on the cement!
Assistance
a) L-Sit/Tuck (paralletes) – 8×25 Sec (rest 60 Sec between)
b) Cable Tricep Pushdowns – 4×12