Skill:
15 min EMOM, alternating movements
Min 1) Right Side - 5 Single Arm DB Strict Press + 25ft OH Walking Lunge + 25ft Farmers Carry
Min 2) Left Side - 5 Single Arm DB Strict Press + 25ft OH Walking Lunge + 25ft Farmers Carry

WOD 1:   Death By 10m Sprint
*15 min cap

WOD 2:    3 Rounds For Time (Not Including Rest)
20/15 Cal Row
10 Burpees Over the Rower
Rest 4 minutes

Score is rounds + reps/total time

WOD 1: EMOM for 4 rounds
Min 1 - :30 AAB cal
Min 2 - max HSPU (sub HRPU)
Min 3 - :30 Row cal
Min 4 - max double unders

REST/REVIEW

WOD 2 : On a 12-minute clock, 4 rounds of:

Open 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

Skill: Back Squat
2:00 min 9 @ 60-65% of 1RM
2:00 min REST
1:30 min 6 @ 70-75% 1RM
1:30 min REST
1:00 min 3 @ 80-85% 1RM

WOD: 4 RFT
10 Russian KB Swings 70/53

Skill: Hang Power Snatch review and warm up/set up

WOD:

20 Hang Power Snatch 115/75
800 m run
15 Hang Power Snatch 135/95
400 m run
10 Hang Power Snatch 155/105
200 m run

Skill: Push Jerk Heavy Single in 20 min

WOD: 10 min AMRAP
5 Double touch C2B + T2B (sub pull up + T2B → pull up + Knee raise)
10 Deadlifts 225/155

Skill: EMOM for 10 min
1-2 Deficit HSPU
OR
2-3 HSPU
OR
2-3 Pike HSPU or Box HSPU
OR
20 second inversion/Plate hold
WOD: Five 3-minute AMRAPs in 19 minutes
3 min AMRAP

Saturday WOD:
Can You Blame Me


Partner Double Helen - 1:1
3 rounds for time of:
Run 800 meters (Broken up into 200 m per partner)
42 kettlebell swings 53/35
24 pull-ups (jumping/banded ok)

18.2 is...

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats 50/35
Bar-facing burpees

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a