Strength
Clean – 1 EMOM x 12
—Start @ 70% & work up to a heavy single. Go for a PR if you feel strong!
Conditioning
2 Min AMRAP x 10 w/ Partner (interval style)
10 Thrusters (increasing by rd)
12 C2B Pull-ups (RX+ = 15 C2B or 6-8 Bar MU)
Max Cal Assault Bike
***Score = total cals between you & your partner
WOD Notes: Goal is to have at least 45 sec on the bike to get as many cals possible. Interval is 2 min of work & 2 min of rest. Thrusters should be heavy even on round 1, but build to almost a max set. RX Weights: M = 135/145/155/165/175#, F = 95/100/105/115/125#. C2B sub = chin over bar or banded pu. Do not scale reps. Try to push the bike at 90%+ effort since you have 2 minutes of rest each rd.
Assistance
a) DB Lateral Raises + Front Raises – 3×12 each (pause & control eccentric)
b) GHD Sit-ups – 4×25 (weighted) w/ partner – One person works while other rests