Open 18.3

2 rounds for time:
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: 4 Rounds for Qualitliy
1 Arm Suitcase Carry, 1 Arm Front Rack Carry
50m/side (Down and Back on turf one way, down and back the other way = 1 round)
Rest as needed between rounds

WOD: For Time
42 Sit ups

REST DAY

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: Strict Press
10 min EMOM
2 Strict Press
*Build to a MODERATE weight

WOD: For Time
800m run
50 Walking Lunges
30 Push Ups

Score is weight/time

Skill:

WOD:
Class WOD

Accessory
10 min EMOM, alternating movements
1) 35 Double Unders
2) 6 (+2) T2B
**Add 2 reps to T2B each time, so should go 6,8,10,12,14

Skill:
20 min to find a heavy double - Push Jerk

WOD:
Class WOD

Accessory:
For max calories
2 min AAB
2 min Row
1:30 min AAB

Skill: 4 Rounds
12 to 15 KB Russian Swings
Rest :30
6 to 8 Pull Ups (Use Rouge Bar for first scale then challenging Ring Rows
Rest :30
5 Box Jumps (Build in height across sets – ONLY IF COMFORTABLE)
Rest :90

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