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Workout will go off in 15 min intervals! 18.4 Diane 21-15-9 reps of: Deadlifts, 225 lb. / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 lb. / 205 lb. 50-ft. handstand walk after each set Time cap: 9 minutes

A. Tabata Squats B. Back Squats C. MetCon 11 min AMRAP 100 MTN climbers 75 KB Swings 53/35 50 wallballs 20/14 25 Pull-ups

A. Handstand Holds B. Push Press C. MetCon 4 rounds 250 m run 10 Clean and Jerks 95/65 5 OTB burpees

A. Pull-ups B. Clean DL + Clean 2(50,55,60,65,70,75) C. MetCon 3 rounds 50 sit-ups 25 HSPUs 15 min cap

A. 2 Power Cleans + Jerk 15 min EMOM – build weight every 3 sets B. MetCon EMOM for 10 minutes (do both movements in the minute) 8 Power Snatch 95/65lbs 16 Air Squats

Hey Guys! 18.3 will have the same 20 min block format as the other open wods! Get ready! 18.3 2 rounds 100 double unders 20 OHS 115/80 100 double unders 12 ring muscle ups 100 double unders 20 DB Snatch 50/35 100 double unders 12 bar muscle ups 14 min cap!

A. Core B. Bench Press C. MetCon 8 min AMRAP 20 Lunges 15 pull-ups 10 Push Press 115/75

A. Strict pull-ups B. Deadlift C. MetCon 3 rounds 25 wallballs 20/14 10 power Cleans 135/95 Scaled: 115/75 Scale up: 155/105

A. Core B. Push Press 1×10@50% 1×8@60% 1×6@65% 5×5@75% C. MetCon 800 m run 100 double unders 45 toes to bar 15 devil presses 35/20 16 min cap