WOD:

Session A:

1) AQAP:

4800m Assault Bike

15 Burpees

3600m Assault Bike

15 Burpees

2400m Assault Bike

15 Burpees

3600m Assault Bike

15 Burpees

4800m Assault Bike

Steady state. Work to hold same wattage on all Assault Bike distances.

Session B:

1) Strict Press:

10 @ 60%

8 @ 70%

6 @ 75%

4 @ 80%

Warm-up as needed. Rest 2-3 minutes between sets.

2) Strict Chest-to-bar Pull-up: 4 sets of 8

Rest 2-3 minutes between sets. Use assistance as needed or add load as needed.

3) Split Kneeling Single Arm Dumbbell Press: 4 sets of 8/side

Rest 2-3 minutes between sets. Perform all reps on 1 side before switching to the other. Build as heavy as deemed fit.

4) Legless Rope Climb: 1-2 Reps Every 1:00 x 10 sets

Pick a rep scheme you can maintain.

5) Rope Cable Press Down: 100 Reps

Use a weight you can perform 40-50 reps unbroken to start.

6) Wide Grip Cable Lat Pull Down: 4 sets of 20

Rest 2-3 minutes between sets. Heavy as possible. Use a weight that you can perform strict for 12-15 reps, and then turn it into a more fully body movement.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE