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....

E2M x 6 1 Squat Clean   *65, 70, 75, 80, 85, 90%   3 Rounds :3 AMRAP/:1 Rest 5 Front Squats 135/95 20 Double Unders   Accessory work: 3-4 Sets: 30s Side Plank (left elbow) 30s Side Plank (right elbow) 30s Front Plank (both elbows) Rest as needed   7pm Oly = Snatch...

EMOM x 28 Min. 1 = Power Snatch + Hang Squat Snatch Min. 2 = Row x 40 seconds Min. 3 = Power Clean + Hang Squat Clean + Jerk Min. 4 = Rest   *Use one BB for both lifts *Increase/change weight if good form *Do not go over 85% if competing...

Body Fat Immersion Truck will be here in the afternoon.  There are still a few slots open or you can go as a standby. For Time:   500m Row   For Time: 30 Double unders Then, 3 Rounds: 15 KB Swings 53/35 10 Box Jump over 24/20 Then, 30 Double unders Then, 2 Rounds: 15 KB Swings 53/35 10...