Strength
Push Press – 8×3 @ 90%
—Do 1 set every 1:15
Conditioning
10 Min AMRAP
5 Ring Muscle-ups (RX+ = 7) OR 7 GI Janes
10 Deadlifts 245/165# (50%)
50 Double Unders
—Rest 1 minute then immediately into…
Ski Erg: 6 Min AMRAP For Total Cals (Teams of 2 or 3)
—Switch every 30 seconds. These should be sprints!
WOD Notes: TD = 4-6 rd / 70-140 cals. DU scale = 75 singles or 25 DU. You may scale # of MU to 2-4 if you can’t link them yet.
Assistance
a) RDL (clean grip) – 6×4 @ 75-77% of DL
b) One Arm High Pulls – 5×10 (same weight as last wk)
c) Hollow Hold (Flutter Kicks + over/under) – 5×1 min
—rest 60 sec between sets
