- 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