Strength
a) Push Press – Build to a Heavy Single & 1xME @ 70%
b) GHD Hip Extensions – 4×10 (advanced = weighted) – Pause each rep!
—You have 18 Min to get this work done. Go for a PR if you feel strong! You may also use that Roman chair as well for part (b). 5:30am class can have some people do BB Good Mornings (4×10) instead of GHD because of the large class.
Conditioning
2 Min AMRAP x 10 w/ Partner (interval)
1 Strict Press + 3 Push Press + 5 Push Jerk 165/95#
120ft SandBag Bear Hug Carry 150/115#
Max Cal Bike
WOD Notes: You will each do 5 Rounds of 2 Min on / 2 Min off. Score = total cals between the 2 of you. The strict press should almost feel like a 1RM each round, so pick a weight that’s around 85% of your Strict Press max. 120ft carry = 5 Mats x 6 Laps (use a heavy bag/ball). If you have to carry on your shoulder for some reason you may do that. You should have around 1 minute each round to bike!
Assistance
a) Tabata Hollow Rocks – 12 Rounds (take extra break after Rd 6)
b) One Arm OH Carry – 3x100ft each arm (heavy)