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

Skill: Bench
E2MOM - percentages of 1 rm Bench
0:00-2:00 10 reps @ 50%
2:00-4:00 8 reps @ 60%
4:00-6:00 6 reps @70%
6:00-8:00 4 reps @ 80%
8:00-10:00 2 reps @ 90%

WOD: 3 Rounds for Time

Skill: Front Squat E90 seconds for 8 rounds
Work up to a heavy two

WOD: Partner WOD - partner completes full round
6 min AMRAP
5 Shoulder to Overhead 135/95
5 Front Squats

Score: FS wgt/ time

Skill: 4 rounds for time
400 m run
10 box jump overs 24/20
12 min cap

WOD: 12 min AMRAP
3 Deadlifts 155/105
4 Power Cleans 155/105
50 Double Unders