EMOM for 16 Min:

Odd Minutes: 2 Hang Power Snatch

Even Minutes: 40 Double Unders

Rest 2 min:
Then 1 min max reps hang snatches (65% of load used for part 1)
1 min max rep double unders


Workout 18.5 = 12.5 = 11.6

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 100 lb.


1) 10 min to find a 1RM weighted pull up (see notes)

2) 5 min Amrap: 10 DB Push ups, 10 DB Renegade Rows (L), 10 DB Renegade Rows (R)

2 min rest

3.) 5 Min Amrap: 10 KB Swings, 10 V-ups


Workout 18.4

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.


Build to a 2 RM WIDE STANCE BOX SQUAT

WOD:

Double alternating Tabata:

Wall Balls
Hang Power Cleans (115/75#)

Accessory:
30 Romanian Deadlifts w/1 sec pause at bottom position (near mid shin)