Strength
a) Front Squat – 2×5 @ 75-80%, 2×3 @ 85%, 2×1 @ 90%+
b) Dips (bar/ring) – 5×10 (use band for assistance or weighted for advanced)
—Superset a/b as needed. Find a heavy single for part (a). 18 Minutes to get this work done.
Conditioning
20 Min AMRAP w/ Partner
60/50 Cal Ski
30 Thrusters 135/95#
200 Double Unders
WOD Notes: Goal is 3 rds. You may work at the same time for the jump rope. DU sub = 1/2 DU, 300 singles, or 400ft versa (200 each). I’d recommend doing the thrusters in sets of 8/7 or 5/5/5.
Assistance
a) L-Sit/Tuck (pegboard) – 8×25 Sec (rest 90 Sec between)
b) Seated Incline (slight) DB Bicep Curls – 4×12 (heavy)