WOD: "18.3" 2 Rounds for time of: 100 Double-unders 20 Overhead squats (115/80) 100 Double-unders 12 Ring muscle-ups 100 Double-unders 20 Dumbbell snatches (50/35) 100 Double-unders 12 Bar muscle-ups Time cap: 14 Minutes

Strength:  Front Squat build to 2 RM with 3 Sec pause at bottom Strength 2: Banded Deadlift 3x10 (fast) Workout: For Time 50 Cal Assault Bike **Rest 60 Seconds 50 Cal Ski **Rest 60 Seconds 50 Cal Row Accessory Work:  3 Sets Barbell Bulgarian split squat x 20 Each Barbell walking lunges x 20 Each **Rest [...]

Strength:  2" Deficit Deadlift to knees 3x3 then.. DL 3x3 from floor Workout:  Every 2 Min x10 1 - 10 Cal Row + 15 Toes to Bar  2 - 10 Cal Row + 12/9 Strict Handstand Push Up Accessory Work:  (GRIP STRENGTH) 400 Meter Total farmers walk

Today is a Rest Day! Rest Day Recovery is made for days like this!  

OPEN 18.2 1-2-3-4-5-6-7-8-9-10 reps of: Dumbbell squats Burpees Then, WORKOUT 18.2A: 1-rep-max clean 12-min. cap for 18.2 AND 18.2a

Strength: Back Squat 5x5 82.5% Snatch from high blocks 5x2 70-75% Workout: 4 Rounds for time: Assault bike 30/20 cal 10 Burpee Box Jump Over 24/20" 10 Power Snatch 95/65lbs