• Warmup
  • 20 Seconds
    • Jumping Jacks
    • Active Spidermans
    • Quick Single Unders
    • Walkouts
    • High Single Unders
    • Active Samson
    • Double Unders
    • Air Squats
  • Modified Barbell Warmup
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Snatch Grip Push Press
    • 5 Overhead Squats
    • 5 Snatch Grip Stiff-Legged Deadlifts
• Mobility
  • PVC Pass Throughs – :45 Seconds
  • Mini-Band PVC Overhead Squats – :45 Seconds
• Rehearsal
  • 1 Round
    • 10 Double Unders
    • 4 Overhead Squats
    • 1 Ring Muscle-up
    • 10 Double Unders
    • 4 Dumbbell Snatches
    • 1 Bar Muscle-up
• WOD – “18.3”
  • 2 Rounds For Time Of:
    • 100 Double-Unders
    • 20 Overhead Squats (115/80)
    • 100 Double-Unders
    • 12 Ring Muscle-Ups
    • 100 Double-Unders
    • 20 Dumbbell Snatches (50/35)
    • 100 Double-Unders
    • 12 Bar Muscle-Ups
    • Time Cap: 14 Minutes
• Mobility
  • 10min Bike Recovery
  • Calf stretch
  • Keg Strech
  • Sink Stretch