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

Today is a Rest Day!

Rest Day Recovery is made for days like this…

Strength: 
Front Squat build to 2 RM with 3 Sec pause at bottom
Banded Deadlift 3×10 (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 as needed between each set

Optional conditioning:

Running

5 Min for max meters on True Form (Sub in a row or track)

**Rest 3 Min between x 4

Today is a Rest Day!

Rest Day Recovery is made for days like this…

Strength:
2″ Deficit Deadlift to knees 3×3 then.. DL 3×3 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

OPEN 18.2
1-2-3-4-5-6-7-8-9-10 reps of:
Dumbbell squats
Burpees

Strength:
Back Squat 5×5 82.5%
Snatch from high blocks 5×2 70-75%

Workout:
4 Rounds for time
Assault bike 30/20 cal
10 Burpee Box Jump Over 24/20″
10 Power Snatch 95/65lbs

Today is a Active Rest Day!

30 Mins of Easy Movement –Your choice

*Flush Soreness Out

Rest Day Recovery is made for days like this…

Strength:
Seated Behind the Neck Overhead press 5 x 5 @ 2-1-1-1

Strength 2:
3 Position Clean and Jerk (high hang, knee, floor + jerk) Build to todays heavy complex

Workout:
8 x 200 Meters Run
Rest 90 Seconds between

Accessory Work:
3 Sets
Sup grip weighted pull-ups x 8
Tricep overhead extensions x 10