Warm Up
EMOM 6 mins
-3 EB Snatch Balance
-20 DU
-3 Kip Swing

MOB
Athlete's Choice

During today's work out, we'll start out with the Open WOD. Athlete's who are competing will take turns judging (2 heats). Athlete's not competing will go solo and continue on in the work out after the WOD.

A. Open WOD 18.3
-8 mins to warm up movements, then we go

Two Rounds for Time, 14 min cap
RX
-100 Double Unders
-20 Overhead Squats (115/80)
-100 Double Unders
-12 Ring Muscle Ups
-100 Double Unders
-20 DB Snatch (50/35)
-100 Double Unders
-12 Bar MU

Scaled
-100 Single Unders
-20 Overhead Squats (43/35)
-100 Single Unders
-12 Chin Over Bar Pull Ups
-100 Single Unders
-20 DB Snatch (35/20)
-100 Single Unders
-12 Chin Over Bar Pull Ups

B. EMOM Front Squat Triples
EMOM 12 mins
Front squat triples
Build in weight
Be sure to grab your weights BEFORE you start

C. Accessory
Superset
-3x8 DB Floor Press
-3x8 HEAVY BB Hip Thurst From Floor

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