-- Handstand & Double-Unders Practice --

EMOM 12 min.:

odd: 40 sec. DU Practice (various Variations)
even: 30-40 sec. Handstand Hold (Freestanding/Wall)

-- Push/Pull/Core Strength Accessories --

4 Rounds:

8 Single Arm Ring Rows/arm
10 Ring Body Saws
10 Med. Ball Push Ups (Tempo: 20X1)
20 sec. L-Hang
10 Hollow Body Pull Downs

Open 18.3

2 rounds for time
100 du/singles
20 ohs
100 du/Singles
12 Ring Mu/ pullups
100 du/Singles
20 dB snatches
100 du/Singles
12 bar Mu/ pullups

Tc 14 min

Accessories

3 sets
15 plate shoulder rotations each side
30s anti rotation kneeling pallof hold each side

OHS Complex

5 sets of:
Bnk split jerk + 2 OHS tempo 31x1 + 1 Snatch Balance
work up in weight (not max)

Snatch Complex

5 sets of:
Muslce Snatch + H. P. Snatch + OHS
work up in weight (heavy)

Snatch Complex

5 sets of:
P. Snatch + Hang Snatch
work up in weight (heavy)

Snatch

5 sets of:
Snatch
work up to a max for the day

Bike - Row

@ 00:00:
For Time:
1 Round:
- 40 cal Bike or Row
- Rest 75s
2 Rounds:
- 30 cal
- Rest 60s
3 Rounds:
- 20 cal
- Rest 45s
4 Rounds:
- 10 cal
- Rest 30s
(TC: 20 Min)

@ 25:00:
- again on other erg
(TC: 20 Min)

18.3

Open WOD 18.3

Mobility

Full Body Mobility