Don’t forget to submit your 18.3 scores!!! And be sure you have the total number of reps and the tie-break time correct!
Have you submitted your 18.3 score?
3 rounds of:
10 kip swings
15 banded good mornings
Warm up to workout weight
Complete as many rounds as possible in 20 minutes of:
5 power snatches
20 minute AMRAP
5 push ups
5 feet elevated ring rows
Alternative WOD for today! If you do not have muscle ups yet, this is for you!
3 rounds for time:
Wall ball 30/20#
5 min EMOM
15 air squats
*Scale HSPU to Pike push-ups or push-ups.
Each round should be an all out sprint. The work should be finished in ~30-40 seconds.