Complete as many rounds as possible in 20 minutes of:

• 8 toes-to-bars
• 10 dumbbell hang clean and jerks
• 14 / 12-cal. row

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:

• Dumbbell squats
• Bar-facing burpees

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Workout 18.2a

• 1-rep-max clean

Time cap: 12 minutes to complete 18.2 and 18.2a

2 rounds for time of:

• 100 double-unders
• 20 overhead squats
• 100 double-unders
• 12 ring muscle-ups
• 100 double-unders
• 20 dumbbell snatches
• 100 double-unders
• 12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

2 rounds for time of:

• 100 double-unders
• 20 overhead squats
• 100 double-unders
• 12 ring muscle-ups
• 100 double-unders
• 20 dumbbell snatches
• 100 double-unders
• 12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

Diane
21-15-9 reps of:

• Deadlifts, 225 lb. / 155 lb.
• Handstand push-ups

Then,
21-15-9 reps of:

• Deadlifts, 315 lb. / 205 lb.
• 50-ft. handstand walk after each set

Time cap: 9 minutes

Complete as many reps as possible in 7 minutes of:

• 3 thrusters
• 3 chest-to-bar pull-ups
• 6 thrusters
• 6 chest-to-bar pull-ups
• 9 thrusters
• 9 chest-to-bar pull-ups
• 12 thrusters
• 12 chest-to-bar pull-ups
• 15 thrusters
• 15 chest-to-bar pull-ups
• 18 thrusters
• 18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 100 lb.
Women use 65 lb.