WORKOUT 18.3
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

Time cap: 14 minutes

VARIATIONS
Rx’d: (Ages 16-54)
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 35-lb. DB snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 20-lb. DB snatches

EMOM as long as possible.

2 x snatch, start @ 50%add more weight after every 2 minutes.

AMRAP 9

10m+10m single arm OH walking lunge DB/KB alternating
23 burpees
5+5 pistols

Back squat

EMOM 10x2@ 50-60%

Focus on speed!

5RFT

50 Du´s
20 kb swing 24/16kg

Deadlift
2x5@70%
2x5@80%
1x5@83%

For time:

1000m row
50 thrusters 20/15kg
30 pull ups

Last time 2. march

6 E2MOM

50 du s

Recovery with partner 2RDS

500 m row/ski
20 air squat
10 sit ups
10 superman

10 Min AMRAP;
20/15 Cal Row
20 wall balls 9/6kg

Rest 5 Mins

10 Min AMRAP;
6 Snatches 50/35kg
12 c2b
24 DU’s

We can split into two groups to share the rowers.
Post total reps