Strength
a) Bench Press – 5×5 @ 75-77% (1 sec pause on chest – heavier than last wk)
b) Hollow Rocks – 5 sets: 45-70 sec
—Superset a & b together
Conditioning
12 Min AMRAP
8 Deadlifts 245/165#
5 Ring Muscle-ups (5 Bar MU – even rounds)
40 Double Unders
—rest 1 min after 12 min amrap then
Ski Erg: 5 Min AMRAP of 3o on / 30 off for max cals (with a partner)
WOD Notes: TD = 5-7 rd. 80-130 cals. DL = 50% of 1RM. MU scale = do 2-3 reps / round or 6 GI Janes. DU scale = 20 DU or 70 singles.
