Strength
a) Deadlift – 5×3 @ 80%+ (heavier than the 5×5 from 2 weeks ago)
b) Dips (bar/ring) – 4×10 (advanced = weighted)
—Superset a/b every 3:30. No touch n go. Partner up for DL to save time on cleaning up.
Conditioning
1 Min AMRAP x 20 w/ Partner (interval style)
5 Deadlifts @ 60%
6 Bar Facing Burpees
Max Cal Ski in the remaining minute
WOD Notes: Goal is to have 25-30 secs to ski each round. The work to rest ratio is 1:1 (1 min on/1 min off). Score = total cals between you and your partner. RX weight would be 275/185#. You should try to touch n go all 5 DL each rd. Step over bar if you have to so you can keep moving fast.
Assistance
a) GHD Sit-up Hold – 8 Sets: 30 sec on / 45 sec off (advanced = weighted)
b) DB Lateral + Front Raises – 3×12 each (pause at the top)