Strength
a) Bench Press – 5×5 @ 80%
b) Hollow Rocks – 5×45-60 sec
—Super set part a/b
Conditioning
For Time
50/40 Cal AD Bike (30/20 Assault)
27 Thrusters 95/65#
27 T2B
21 Thrusters 115/75#
21 T2B
15 Thrusters 135/95#
15 T2B
9 Thrusters 155/105#
9 T2B
50/40 Cal AD Bike (30/20 Assault)
WOD Notes: TD = 12-18 min. Bike should take no more than 2-2:15, so scale the cals if you can’t do that. I’d recommend changing weights as soon as you finish each set of thrusters. Please don’t drop weights that will break the bumper plates! T2B scale = scale reps to 20/15/10/5 if you can do them but have trouble linking or you can do hanging knee raises.
Assistance
a) RDL – 4×10 @ 60%
b) Lateral/Front/Rear Delt Raises (use DB or small plate) – 3×10 each movement
