Strength:
Back Squat
Every 2:30 minutes x 4 Sets
Set 1: 3 Reps @ 65%
Set 2: 3 Reps @ 70%
Set 3: 3 Reps @ 75%
Set 4: 5 Reps @ 70%
% of 1RM Back Squat
WOD:
“Big Daddy Strength”
RX:
10:00 AMRAP
5/4 Strict Pull-Ups
50ft* (15m) Single Kettlebell Front Rack Walking Lunge
5/4 Strict Pull-Ups
20 Wall Balls
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Kettlebell: 53/35lb, 24/16kg
For the Single Kettlebell Front Rack Walking Lunge, switch hands at the 25ft (7.5m) turnaround to come back to the rig.
Level 2:
10:00 AMRAP
4/3 Strict Pull-Ups
50ft* (15m) Single Kettlebell Front Rack Walking Lunge
4/3 Strict Pull-Ups
16 Wall Balls
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Kettlebell: 44/26lb, 20/12kg
Level 1:
10:00 AMRAP
4/3 Banded Strict Pull-Ups
50ft Bodyweight Walking Lunge
4/3 Banded Strict Pull-Ups
12 Wall Balls
Wall Ball: 14/10lb, 6/4kg
Competitor:
10:00 AMRAP
5/4 Strict Chest to Bar Pull-Ups
50ft* (15m) Single Kettlebell Front Rack Walking Lunge
5/4 Strict Chest to Bar Pull-Ups
20 Wall Balls
Wall Ball: 30/20lb, 14/9kg 10/9ft
Kettlebell: 70/53lb, 32/24kg