CAP60:
W/ option for extended warmup
Mono:
4 rds of,
2 min run
1 min row
2 rds of,
1 rope climb
2 rds , 5 strict HSPU + 10 alt pistols + 15 box jumps step down
Weightlifting:
A. Push Press 3×10 @90% of 10RM
B. Back Squat: 2 sets of (-1) at 90% of 10RM
Conditioning:
Bike
1:45 @90%
:30 easy
:15 off
X day