Strength

OHP
3 x 5 Working Up to 60-70%
3 x 5 @ 60-70%

 

WOD

[A]
12 Min Ladder of...
1.2.3.4.5.6.7.8.9.
Pistol Squats (ea)
Weighted Step Ups #45/35 16"/16"
1 Rope Climb ea Round

5 Min Rest


[B]
8 Min TC to finish...
30.20.10
Double DB DL #45/35
Double DB FR Lunge (tot)
SA DB OHS (tot)

 

Mod Key

P: Mod Pistols, 20/10, Mod RC
RX: As Prescribed
C: #65/50 20"/20"_ 65/50

 

Extra Conditioning


10 Sets
5 Burpees
10 BWS

 

Mobility


1-3 Sets, Holding Each for 1+ Min Ea Side
Couch Stretch
Banded Lat Stretch

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