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Primer:
4 Rounds:
10 Box Jump Over
10 Empty Bar Overhead Squats
10 Calorie Row
2 Muscle-ups (Alternate rounds between ring and bar)
Workout 18.3:
2 rounds for time (14 minute time cap):
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Men perform 115-lb. OHS, 50-lb. DB snatch, Women perform 80-lb OHS, 35-lb DB snatch
Cool Down:
Post WOD Flush, 20 minutes on Bike or Rower at conversational pace.
scaled
Workout 18.3:
2 rounds for time (14 minute time cap):
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups
Men perform 45-lb. OHS, 35-lb. DB snatch - Women perform 35-lb. OHS, 20-lb. DB snatch