Strength
a) Deadlift – 5×6 @ 75-80% (no touch n go)
b) DB Bench Press – 5×10 (heavy)
—Superset a/b every 3:30. Lower bar under control & pull from a dead stop for part (a). Partner up with someone for the DL to save time.
Conditioning
18 Min AMRAP – Max Cal Ski w/ Partner
ODD Rounds = 100 Yard Farmers Carry (heavy)
EVEN Rounds = 15 Box Jump Overs 30/24″ (high box)
***Score = Total cals between you & partner (do not reset monitors)
WOD Notes: At 3.2.1 Rage, Partner A will Ski, while Partner B does the Farmers Carry (far curb across the street & back). Once they get back, you will switch. The next round partner B will do 15 BJO & then go to ski when finished. Pattern for Partner A = Ski, FC, Ski, BJO. Repeat until 18 minutes is up. Plan on doing around 4 rounds of that sequence. FC = 70/53# KB (you may use DB’s too – please don’t drop rubber DB outside!
Assistance
a) L-Sit/Tuck – 8×30 Sec (90 Sec rest between)
b) DB Lateral Raise + Front Raise – 4×10 (1 Lateral + 1 front = 1 rep)