Strength
a) Back Squat (1 sec pause) – 6×3 @ 77%
b) Straight Arm Pull downs (pulley) – 5×8 (control eccentric)
—Superset a/b every 3 minutes
Conditioning
1:30 Min AMRAP x 12 (interval style w/ partner)
15 Heavy Wall Balls (30/20#) to 10/9.5ft
Max Cal Ski
—Rest 1:30 between rounds
WOD Notes: Goal is to have around 60 sec each round to get as many cals. Men should aim for 20+ and women 12+. Score = total cals. You may keep monitor running, but you will have to hit buttons to keep it on.
Assistance
a) GHD Sit-ups (weighted) – 10×10 (sub: weighted sit-ups)
b) Barbell Bicep Curls – 4×10