Strength
a) Back Squat – 5×6 @ 77%+ (heavier than last wk’s 8 rep)
b) Turkish Get-ups – 4×1 each arm (heavy)
—Superset a/b every 3 minutes. Work up to a heavy turkish get-up for 1 rep each side. You must stand up & lay back down.
Conditioning
13 Min AMRAP
3 Overhead Squats 135/95# (RX+ = 155/105#)
5/4 Cal Ski
6 Overhead Squats
10/8 Cal Ski
9 Overhead Squats
15/12 Cal Ski
12 Overhead Squats
20/16 Cal Ski
15 Overhead Squats
25/20 Cal Ski
18 Overhead Squats
Max Cal Ski
WOD Notes: You should have at least 3+ minutes to ski at the end for max calories. OHS should feel light (55%) to where you can go unbroken through the round of 15 but maybe have to break up 18 once.
Assistance
a) Weighted Plank – 10 sets: 30 sec on / 30 sec off
b) One Arm High Pulls – 5×8 (each arm)