Strength
Back Rack Walking Lunges – 4×10 (heavy)
—Rest 2-3 minutes between sets
Conditioning
2 Rounds For Time
100 Double Unders
15 HSPU
20 DB Snatch 80/55lb
Assistance
3×15 GHD Back Extensions (weighted)
WOD Notes: Scaling for DU is 200 singles. There is no deficit on HSPU. Scaling for HSPU are 15 Push Press @ 60%.
Ross buffing out his butt