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...

E2M x 6 1 Deadlift *65, 70, 75, 80, 85, 90%   3 Rounds 10 Alt. KB front rack lunge (Left arm) 15 Ab mat sit ups 10 Alt. KB front rack lunge (Right arm) 15 Ab mat Sit ups 10 Front Squats 15 Ab Mat Sit ups RX KB = 53/35 RX BB = 95/65   Accessory work: BB...