Strength
a) Hex Bar Deadlift – 5×3 @ 80-85%, 2×8 @ 75%
b) Dips (Ring/Bar) – 5×10 (advanced = weighted, novice = banded)
—Superset a/b every 3:30. Low handles for part (a).
Conditioning
For Time
18-30-42 Cal Ski
9-15-21 Burpee Box Jump overs 24/20″
WOD Notes: Goal is 8-13 minutes. This is not meant to be a long WOD, so push the pace & see what happens.
Assistance
a) L-Sit/Tuck (pegboard) – 10×20 Sec (rest 40 Sec between)
b) DB Seated Bicep Curls – 5×10