180309- 18.3

Warm Up:

4min cal bike

shoulder lax/calf lax

shoulder progression

toe taps

3 Rounds of:

10 empty bar o/h squats

10 kip/scap

5 burpees over bar

WOD- 18.3

2 rounds for time/14min cap

RX:

100 double-unders 20 overhead squats (115/80) 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches (50/35) 100 double-unders 12 bar muscle-ups

Scaled:

100 singles 20 overhead squats (45/35) 100 singles 12 pull-ups 100 singles 20 dumbbell snatches (35/20) 100 singles 12 pull-ups

Mobility:

Calf Pole

Shoulder lax

Pec lax

Forearm stretch