STRENGTH : 16-MIN EMOM

MIN 1 : M.E. Push Ups

MIN 2 : M.E. Strict Pull Ups

MIN 3 : M.E. Ring Dips

MIN 4 : MAX Calorie Row

WOD : 10-MIN AMRAP

- 21 WB Shots (20/14)

- 15 Pull Ups

-  9 Handstand Push Ups

STRENGTH : 12-MIN AMRAP

- 1 High Hang Squat Snatch into OHS

( As Heavy As Possible )

WOD : 7 Rounds For Time!

- 6 Thrusters (115/80) +(135/95)

- 9 Deadlifts (115/80) +(135/95)

- 12 Box Jump Overs (24/20)

STRENGTH : 5 Rounds E2MOM

- 10 Strict Presses ( @ 65% )

WOD : 14-MIN AMRAP (4:1:4:1:4)

- 21 Abmat Sit Ups

- 15 Hang Snatches (75/55)

-  9 Burpees

CrossFit OPEN WOD 18.3 : 2 Rounds FT!

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

M 115-lb. OHS, 50-lb. DB snatch

F 80-lb. OHS, 35-lb. DB snatch

Time cap: 14 minutes

Partner WOD : 3 Rounds FT!

- 100 KBS (53/35) +(72/53)

- 100 WB Shots (20/14) +(30/20)