For time:
10 muscle-ups
25 thrusters
1,000-meter row
25 thrusters
10 muscle-ups

Men: 75 lb.
Women: 55 lb.
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Related:
• CrossFit WOD 180115 Tips With Rory McKernan
• The Muscle-Up
• The Thruster
• Rowing

Scaling
If possible, use a muscle-up variation that still challenges you at your skill level. Reduce thruster load to a weight that is light for you. This is a medium-duration workout of about 10-15 minutes with two opportunities to practice the muscle-up. Push the intensity through the light thrusters and row.

Intermediate Option
For time:
10 assisted muscle-ups
25 thrusters
1,000-meter row
25 thrusters
10 assisted muscle-ups

Men: 75 lb.
Women: 55 lb.

Beginner Option
For time:
10 ring rows
10 jumping dips
25 thrusters
750-meter row
25 thrusters
10 jumping dips
10 ring rows

Men: 45 lb.
Women: 35 lb.

***Practice taking the bar off the rack (like you are going to back squat) and push jerking or split jerking the bar overhead for your squats. If you don’t like re-racking the bar on your shoulders after your last rep, lower or drop the bar in front of you like you would a snatch. DO NOT DROP BARS WITH ONLY 10 PLATES ON THEM.

Strength
Overhead squat 3-3-3-3-3 reps

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Related:
• CrossFit WOD 180114 Tips With Rory McKernan
• The Overhead Squat

Scaling
Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement.

Quick review of the power snatch before we start the wod, Pick a weight you can go fast on. This is a Hero Wod.

Randy
75 Snatches for time at 75/55

DON NOT DROP BARS WITH ONLY 10 POUND PLATES ON THEM… 15’s are ok.. but not 10’s

Warm up- A LOT to do today.. don’t be late, do not fall behind
3 Rounds
20 pass throughs
10 wall balls
Run 200
Keep your wall ball out at the front of the room

Grab a bar-quick review of push press
20 Push presses as a class
Strength-
14  minutes to compete 5 sets of 3 moderate/heavy (85 to 90 percent)  push press
Thats a set every 2 minutes.. let’s keep moving.

5 Minutes review of med ball clean as a class

Complete as many rounds as possible in 20 minutes of:
20 medicine-ball cleans
60 double-unders

Men: 20-lb. ball
Women: 14-lb. ball
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Related:
• CrossFit WOD 180112 Tips With David Tittle
• The Medicine-Ball Clean
• The Double-Under

Scaling this WOD
Adjust the movements and reps so you can keep moving for the duration of the workout. The volume of squats will be high, so choose a ball that is manageable. The volume of double-unders is also high in this conditioning workout. If you can do them, this is a good opportunity to practice large sets while fatigued; if you struggle with double-unders, reduce the reps so you can keep moving and don’t stall on the rope.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
20 medicine-ball cleans
30 double-unders

Men: 14-lb. ball
Women: 10-lb. ball

Beginner Option
Complete as many rounds as possible in 20 minutes of:
10 medicine-ball cleans
120 single-unders

Men: 10-lb. ball
Women: 6-lb. ball

Warm up-
5 Minute Bike Plus 30 Squat Therapy squats
Review the points of performance for a deadlift

Strength- 20 rep back squat day. Use your sheets, you should be 10 pounds higher than your starting weight as this is your third session.
Warm up with 40 and 50 perecent for 10 reps.. then attack those 20 reps to give your legs time to rest for this wod.
Watch the video. Scale appropriately please. Please do step ups if your legs are toasted. You can even sub  weighted step ups if you would rather not jump.

****This Wod is relatively short, take time after your squats to build up to your deadlift working weight.

21-15-9 reps for time of:
Deadlifts
Box jumps

Men: 315 lb., 30-in. box
Women: 205 lb., 24-in. box

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Related:
• CrossFit WOD 180111 Tips With David Tittle
• The Deadlift
• The Box Jump

Scaling this WOD
This couplet is a sprint. The deadlift should be heavy but nowhere near your max. The box should be high but not so high that you hesitate and/or rest between reps. Pick options that are challenging but don’t slow you down.

Intermediate Option
15-12-9 reps for time of:
Deadlifts
Box jumps

Men: 275 lb., 30-in. box
Women: 185 lb., 24-in. box

Beginner Option
21-15-9 reps for time of:
Deadlifts
Box jumps

Men: 155 lb., 20-in. box
Women: 105 lb., 16-in. box