Session 4 of squats and Milk. Add 5 pounds onto your last successful 20 reps. If you missed, retry the weight
Warm Up
5 Minutes row
30 Airs quats. Perfect air squats against the wall. Grab and empty bar and do 10 sets of 10 empty bar squats
Then 2 or 3 sets of 7-10 building up to your 20 rep weight
Put your 20 rep weight on and go for it,
Wod starts at :30 after, complete your squats before then

Wod
Complete as many rounds as possible in 25 minutes of:
20 push-ups
30 sit-ups
40-cal. row

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Post rounds completed to comments.

Related:
• CrossFit WOD 180418 Tips With Tyson Oldroyd
• The Push-Up
• The Sit-Up

Scaling
Reduce the number of reps of each exercise in this longer AMRAP so you can keep moving with very little rest.

Intermediate Option
Complete as many rounds as possible in 25 minutes of:
10 push-ups
20 sit-ups
30-cal. row

Beginner Option
Complete as many rounds as possible in 20 minutes of:
10 knee push-ups
15 sit-ups
20-cal. row

Warm up
5 Minutes Row
Then 3 rounds
10 Push ups
10 pull ups
20 pass throughs
10 OHS with pvc
Grab A bar
0-2 Minutes 10 snatch grip power position high pulls
2-4 Minutues 10 Power position power snatches
4-6 Minutes 6 Hang position power snatches
6-8 Minutes 5 Frrom the knee power snatches

14 Minutes to find max power snatch. This is from the ground with no squat

7 rounds for time of:
5 power snatches
1 sub-0:40 200-m sprint

If the sprint takes longer than 40 seconds, redo it before moving back to the snatch.

Men: 135 lb.
Women: 95 lb.

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Post time to comments.

Related:
• CrossFit WOD 180417 Tips With Tyson Oldroyd
• The Power Snatch

Scaling
This workout requires you to find a balance between speed and pacing. You want to rest as little as possible while still meeting the time requirement to avoid extra runs. Pick a run pace that requires a strong effort but is a few seconds slower than your max effort. Use the same load on the snatch that you would use for Grace or Isabel.

Intermediate Option
7 rounds for time of:
5 power snatches
1 sub-0:50 200-m sprint

Men: 115 lb.
Women: 80 lb.

Beginner Option
5 rounds for time of:
5 power snatches
1 sub-1:00 200-m sprint

Men: 65 lb.
Women: 45 lb.

Warm up-
10 Minutes of double or triple under practice
then grab a bar
0-2 Minutes 10 Power position power cleans
2-4 minutes 8 hang position power cleans
4-6 minutes 10 push jerks

15 Minutes to find a max of this complex

3 hang power clean
2 Push jerks
No dropping the bar.

21-18-15-12-9-6-3 reps for time of:
Triple-unders
Bike (calories)

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Post time to comments.

Related:
• CrossFit WOD 180416 Tips With Tyson Oldroyd
• The Triple-Under

Scaling
This couplet pairs a high-skill, explosive and frequently frustrating movement with mindless suffering. Pick a modification for the triple-unders that is doable yet still challenging. Try to maintain intensity on the bike while composing yourself for the next round.

Intermediate Option
21-18-15-12-9-6-3 reps for time of:
Double-unders *
Bike (calories)

*Use the worst jump rope you can find or even an old piece of rope to make these more difficult than normal.

Beginner Option
For time:
45 single-unders
15-cal. bike
36 single-unders
12-cal. bike
27 single-unders
9-cal. bike
18 single-unders
6-cal. bike
9 single-unders
3-cal. bike

21-15-9 reps for time of:
Overhead squats
Toes-to-bars

Men: 115 lb.
Women: 80 lb.

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Post time to comments.

Compare to 140922.

Related:
• CrossFit WOD 180414 Tips With Tyson Oldroyd
• The Overhead Squat

Scaling
This couplet is challenging but quick. Reduce the load and reps as needed while ensuring each set is challenging.

Intermediate Option
15-12-9 reps for time of:
Overhead squats
Toes-to-bars

Men: 95 lb.
Women: 65 lb.

Beginner Option
15-12-9 reps for time of:
Overhead squats
Sit-ups

Men: 45 lb.
Women: 35 lb.

Complete as many rounds as possible in 45 minutes of:
Run 400 m
3 rope ascents, 15-ft. rope
Run 400 m
15 clapping push-ups

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Post rounds completed to comments.

Related:
• CrossFit WOD 180413 Tips With Tyson Oldroyd
• The J-Hook Rope Climb

Scaling
This long workout emphasizes running broken up by manageable sets of gymnastics movements. Modify the rope climbs and push-ups so you can complete each set in fewer than 2 minutes and get back to running. Try to maintain intensity on the runs and avoid turning them into a slow jog or walk.

Intermediate Option
Complete as many rounds as possible in 45 minutes of:
Run 400 meters
2 rope ascents, 15-ft. rope
Run 400 meters
15 push-ups

Beginner Option
Complete as many rounds as possible in 30 minutes of:
Run 400 meters
3 rope climbs, lying to standing
Run 400 meters
15 knee push-ups