Strength
Deadlift – 4×10 @ 60-70%
—Lower each rep under control. No touch n go reps. First set is 60%.
Conditioning (25 min cap)
Complete 2 Rounds For Time (with a partner)
50 Bench Press (65%)
30 DBall Over Shoulder 150/100#
100/80 Cal Ski Erg
WOD Notes: TD = 17-23 min. Try to partner up with someone who will use the same weight on the BP and setup benches during the strength. Switch every 5 reps on the BP, every rep on the dball cleans, and every 10 cals on the ski erg. Ski erg should be all out sprints!!!
Assistance
Hollow Hold – Tabata 10 rounds
—Rx+ = Banded Hollow Hold