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WORKOUT 18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes

VARIATIONS
Rx’d: (Ages 16-54)
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 35-lb. DB snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 20-lb. DB snatches

Masters 55+:
Men perform 75-lb. OHS, chest-to-bar pull-ups (for both MU sets),
35-lb. DB snatches
Women perform 55-lb. OHS, chest-to-bar pull-ups (for both MU sets),
20-lb. DB snatches

Scaled Masters 55+:
Men perform single-unders, 45-lb. OHS, jumping chest-to-bar pull-ups
(for both MU sets), 20-lb. DB snatches
Women perform single-unders, 35-lb. OHS, jumping chest-to-bar
pull-ups (for both MU sets), 10-lb. DB snatches

NOTES
This workout begins with the barbell and dumbbell on the floor,
and the athlete standing tall with a jump rope in hand. After the
call of “3, 2, 1 … go,” the athlete will have 14 minutes to complete
2 rounds of 100 double-unders, 20 overhead squats, 100 doubleunders,
12 ring muscle-ups, 100 double-unders, 20 dumbbell
snatches, 100 double-unders and 12 bar muscle-ups.
This workout is over when the athlete completes all the required
work prior to 14 minutes or the 14-minute time cap expires. The
athlete’s score is the time it takes to complete the workout or the
number of repetitions completed up to the cutoff time.

TIEBREAK
This workout includes a tiebreak. If all 928 reps are completed
prior to the 14-minute time cap, your score will be your total
time, and there will be no tiebreaker. However, if you are not able
to complete the entire workout in the allotted time, a tiebreaker
will be factored into your final score. During the workout, be sure
to note your time at the end of every set of 100 double-unders.
When you submit your score, there will be a space for your final
rep count and an additional field for you to enter the elapsed
time at which you completed your last full set of double-unders.
In the case where two athletes have the same score (total
number of reps), the athlete with the lower tiebreak time will be
ranked higher.

Note: All tiebreak times must be reported in elapsed time, not
in time remaining. If you are using a countdown timer, you must
convert to elapsed time before reporting your score. For this
reason, it is recommended you set your clock to count up.

See you tomorrow night!