WOD (Page 138)

Open 18.3

Overhead Squat 3-3-3-3-3 Back Squat 2x max reps with heaviest OHS weight —— 5 RFT 10 Power snatches 40/30 20 Doubles 30 Air Squats Time Cap 10 min Scale I 30/20 and Single Unders

Skill Pull ups or Muscle ups Then 3 rounds Max kipping Pull ups / muscle ups 20m Dual KB OH Walk ( you choose the weight) Rest as needed For time 18-15-12 Power Clean 55/35 9 Wall Balls 12-9-6 Power Clean 70/45 15 Wall balls 6-4-2 Power Cleans 85/55 21 Wall Balls Time Cap 20 min Scale I 1. Round 40/25 2. Round 50/30 3. Round 60/35 Scale II 1. Round 25/15 2. Round 30/20 3. Round 35/25 After Tod : 30 good morning 30 sit ups 20 good morning s 20 sit ups

Skill kipping pull ups or Strength 4-5-6-7 strict Pull ups Hollow rock 30 sec Emom 20 for max reps per minute A. Row for calories B. TTB ( strict or kipping) C. Deadlifts 100/70 D. Rest Scaled I weight Scaled II Ttb = knee tucks, knee raises

Skill hspu or Strength 8-10-12-10-8 Hspu In 9 min max rounds of 5 kb snatch 5 kb push press 10 kb step ups 20m front Rack Walk Switch arm after one round —– Amrap 11 3-6-…Push Ups 20 Air squats Scaled I 5 Hspu or Push ups 20 Air squats

Morning Class: Open 18.2 Evening Class: Skill for 18.2 Back Squats or accessory Strength Work

Emom 5 3 Heavy Power Snatches Then: 7min to find Heavy Overhead Squat 5 Rounds for Time 15 Overhead Squats 400m Run M 60 W40 Rest 1 min after each round

Find 5 Rep max Push press in 15 min 40-30-20-10 Box Jumps Over Push Ups +50 Double Unders after each round

Every 2 min – 5 rounds 3-5 Heavy Squat Cleans Emom for as long as Possible – max 20min 3 Power Cleans 3 Front Squats 3 Jerks 70/50 If you cannot perform 9 reps in the minute your Wod finished: 4 or less rounds 2k run 5 or less rounds 1,6k 6 or less rounds 1,2k 7 or less rounds 800m

Skill Single Arm OH Squat Kipping Pull ups 1x max out then 5×50% Rest 1min Amrap 7 21 Deadlifts 2×22.5 kg 20m DB OH Walk 2×22,5kg 50 Doubles —– 5 Sets each side 10 DB rows 10 strict presses