Strength – “18 Min Cap”
a) Back Squat – Work up to a heavy single + 1 ME @ 70% (10+ reps) or do 5×5 @ 75%
b) DB Pull-over (2 DB’s) – 4×12
—Superset a/b as needed. Go for a PR if you feel strong or stay light & do 5×5. Your 12th rep should feel like you might fail for part (b).
Conditioning
For Time
“Buy In” – 20 Thrusters 135/95#
5 RFT
12/10 Cal Assault Bike
4-6 Bar MU or 8-12 C2B Pull-ups
“Buy Out” – 20 Thrusters 135/95#
WOD Notes: Goal is 11-15 minutes. Thrusters should be done in 1-3 sets at the most & feel moderately heavy. Reset the monitors after each round. C2B sub = chin over bar or banded pull-ups.
Assistance
a) Weighted Plank – 1 Min on / 1 Min off x 5 Sets
b) One Arm High Pulls – 4×10 each arm