Strength
a) Back Squat – 7×3 @ 82-87%
b) One Arm High Pulls – 5×8
Conditioning
3 RFT:
20 T2B
30 Wall Balls 30/20# to 10/9ft
40/32 Cal Bike (25/18 cal assault)
WOD Notes: TD = 11-16 min. T2B scale = toe to ring or scale t2b to 8-12 if you have trouble linking. Wall Balls should be done in 1-3 sets per round.
Assistance
a) Strict Pull-ups (narrow grip) – 5×8 or accumulate 15 negatives
b) Weighted Plank – 10 sets: 2o sec on / 20 sec off
