A) Movement Prep

2 sets:

– 250/200m turnover

– 8 overhead squats w/ BB

– 8 MU turnovers on low rings

– 8 controlled kips

– 16 double unders

 

B) Open Workout 18.3

2 rounds for time of:

– 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 snatches

Women perform 80-lb. OHS, 35-lb. DB snatches