Strength (15 Min Clock)
Overhead Squat or Back Squat
—Work up to a heavy single + 1 ME @ 75% (8-12 reps)
Conditioning
20 Min AMRAP w/ Partner
50/40 Cal Ski
4 (8 Thrusters + 8 FR Lunges) 135/95#
200 Double Unders
WOD Notes: Goal is 3 rds (will be challenging). You may work at the same time for the jump rope. You must do the BB complex unbroken (16 reps in a row). DU sub = 1/2 DU, 300 singles, or 400ft versa.
Assistance
a) GHD Sit-ups or Weighted SU – 10×10 (rest 20 sec between)
b) DB Lateral/Front Raises – 3×15 each