Strength
a) Shoulder Press – 5×5 @ 80%+ (try to hit heaviest set on #4)
b) Good Mornings – 5×8 (try to work up to 2 heavy sets)
—Superset a/b every 3 minutes. Use same barbell & adjust weight
Conditioning
15 Min AMRAP
10 (Front Squat + Thruster) 135/95#
20 T2B
25/20 Cal Ski
WOD Notes: Goal is 3+ rds. You should be able to do 3-5 reps in a row of the complex as you get tired in later rounds. T2B sub = weighted sit-ups, T2R, or leg raises on bench.