Warm up-
10 Minutes to complete 40 perfect air squats against the wall, if you are not low enough we will set a wall ball behind you to squat to.
Strength
5 sets of 5 back squats
You know your 20 rep max… don’t hold back on these. build to a very heavy set of 5. do a couple warm up sets then start in on your sets of 5. Your final set of 5 should be much higher than your 20 rep max.

Wod- We did this a few months ago. Surprisingly difficult. not sure if we had many finish it RX. Try Strict weighted pull ups first, then pull ups, then kipping pull ups, then assisted  pull ups.

15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Weighted pull-ups

Use one of the dumbbells for your weighted pull-ups.

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

Scroll for scaling options.
Post time to comments.

Related:
• CrossFit WOD 180317 Tips With Jason Ackerman
• Weighted Pull-Up Variations

Scaling
This workout should be completed relatively quickly. Choose a weight for the dumbbells that allows you to complete the set of 15 unbroken. The pull-ups might need to be broken into several sets. Choose a modification that is more challenging than you would normally use for standard pull-ups.

Intermediate Option
15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Strict pull-ups

Men: 35-lb. dumbbells
Women: 20-lb. dumbbells

Beginner Option
15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Jumping pull-ups with slowed descent

Men: 20-lb. dumbbells
Women: 10-lb. dumbbells

Scooter

On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint

Then, 5 minutes to find a 1-rep-max partner deadlift

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

Warm Up-
snatch Progressions
0-2 minutes 10- Power Position Power Snatch
0-4 Minutes 8 Hang position power snatch
4-6 Minutes 6 Snatch from the shin into full snatch or power + overhead sqauat

14 Minutes to work on snatches from the floor, build up to a one rep max if you want

4 rounds, each for time, of:
Bike 1 mile

Rest as needed between efforts.
Use a stationary bike or find a 1-mile course to repeat each round.

Scroll for scaling options.

3 to 6 minutes plus is how long it takes most people to bike a mile. Partner up with someone that bikes about as fast as you. rest is not timed. go when you feel fully recovered. you should be hating life after this workout. If you are talking while on the bike………………..  you are going way too slow.

Related:
• CrossFit WOD 180315 Tips With Jason Ackerman

Scaling
Rest enough between rounds so that each effort can be performed at high intensity. Intermediate athletes can perform this as prescribed. Beginners can reduce the rounds and distance.

Beginner Option
3 rounds, each for time, of:
Bike ½ mile
Rest as needed between efforts.