Monday - 11/12/2018

Warm Up:

100 Single-unders
Banded Shoulder Activation
10 Ring Rows
25 DU or SU
10 Prison Squats
10 OH Squat, empty bar
25 DU or SU
5 Strict Ring Pull-ups
5 Ring Dips or Push-ups
5 OH Squat, at weight

Muscle-ups/Pull-ups:

Focus/Practice

“Open 18.3”

2 RFT - 14 min CAP
100 DU
20 OH Squat (115/80)
100 DU
12 Ring MU
100 DU
20 DB Snatch, alt. (50/35)
100 DU
12 Bar MU

Rx: 115/80, 50/35
Rx, Masters 55+: 75/55, C2B, 35/20
Rx, Teens 14-15: 75/55, 35/20
Scaled: Single-unders, 45/35, Pull-ups, 35/20
Scaled, Masters 55+: Single-unders, 45/35, Jumping C2B, 20/10
Scaled, Teens 14-15: Single-unders, 45/35, Pull-ups, 20/10

*If unable to do unassisted pull-up, perform 12 Ring Row + 12 Push-up