Amrap 18
1) devil press 15+15kg
2) dumbell push press
3) reverse lunge
4) du
1 round 1' di rest
2 round 30" di rest
3 round no rest

3x8 bulgarian split squat

6-8-10 lunges (one leg x6, change leg x6...)
6-4-2 static lunges (one leg x5, other leg x6)

3x8 m side squat with rubber band + 5 air squats

3x12 hip thrust

Clean & jerk

Build up to a heavy single clean and jerk in 20 minutes.

*2 x same weight before adding more weight on the barbell

Chin up 3 x 1

5 rounds for time:
• 6 Front Squats 135/95#
• 6 Bar Muscle-ups
• 200 m row

Snatch Balance + Jumps
4 x E3M:
4 Snatch Balance @ 80-85% of snatch 1RM
5 Knee Jump

A,
1 Snatch, pick load

Every 1 min for 15 mins.

Complete as:
3 Snatch Waves; each wave is 5 mins long

Start at 75% 1RM on the first min and add 5kg each min, reset each round.

B,
In 5 mins, for max reps of:
50 Wall Balls, 9/6kg
max reps in remaining time Bike Erg Calories
-- Rest 2 mins --
In 5 mins, for max reps of:
50 Bike Erg Calories
max reps in remaining time Wall Balls, 9/6kg

Goal: 50 Calories & 50 Wall Ball

C,
"Flight Simulator"
10-20-30-40-50-40-30-20-10 reps, for time of:
Unbroken Double Under

Each set must be performed unbroken before you can move on to the next.

Goal: Unbroken

A: Snatch 8x1
B: Strict pull ups 3xMax
C: Rowing Intervals 40sec on 3min restx6

Partner wod
1. Amrap 20mins : partner A completes a full round then partner B.
4 Double Dumbbell Thruster @2×22.5/15
6 T2B
24 DU or 30" max DUs.

Rest 3mins

You go, I go for time:
60-40-20(ladies 48-32-16, mixed 54-36-18cal) Cal Row/ski/bike
USA Swing @24/16
Time cap: 12 mins

Divide the work evenly.

AMRAP 18

• 10 hang power snatches
• 10 wall-ball shots
• 10 knees-to-elbows

♀ 65 lb, 14-lb ball to 9 ft
♂ 95 lb, 20-lb ball to 10 ft