Strength
a) Back Squat – 18 Min to Find a Heavy Single or 5×5 @ 80%
b) Straight Arm Lat Pull-down – 5×10 (Heavy)
—Superset a/b as needed, but try to get part (b) done early.
Conditioning
6 RFT
15 Wall Balls 30/20# to 10/9.5ft
50 Double Unders
15/12 Cal Row
WOD Notes: Goal is 12-16 minutes. WB should be unbroken. DU sub = 25-30 DU, 75 singles, or 100ft versa.
Assistance
a) Weighted Plank – 8 Sets: 45 Sec on / 45 Sec off
b) Face Pulls – 4×12 (pause each rep)