Here is your clue for the 18.4 Theme.
Warm-up: Coaches Choice
Strength: DB Thrusters / GHD Sit-ups
(5+15)4
WOD: GOLD RUSH
For Time:
Buy In: 49 Calorie Row
7 rounds of:
7 DB Thrusters 50/35
7 C2B Pull-ups
Cash out: 49 Calorie Row
Icing: Spend 4 min. on each side doing Shoulder Mobility