Strength
a) Push Press – Work up to a heavy Single, then 2x ME @ 70% (8-12 reps)
b) BB Bent-over Rows (supinated) – 4×10 (heavy)
—18 Min Clock to get this work done. Superset as needed
Conditioning
20 Min AMRAP w/ Partner
60/50 Cal Ski
40 Front Rack Lunges (increase by rd)
200 Double Unders
WOD Notes: Goal is to get 3 rounds. Lunge weight: m = 155/175/195#, f = 105/120/135#. DU sub = 2x singles, 2 min practice of DU, or 2x Feet (versa).
Assistance
a) L-Sit Tap-overs – 6×15
b) EZ Bar Skull Crushers – 4×12