| WOD Prep – warm up |
| OPEN WOD 18.3 14 Min CAP – RX |
| 2 rounds for time of: |
| 100 double-unders |
| 20 overhead squats 52/36 |
| 100 double-unders |
| 12 ring muscle-ups |
| 100 double-unders |
| 20 dumbbell snatches 22.5/15 |
| 100 double-unders |
| 12 bar muscle-ups |
| OPEN WOD 18.3 14 Min CAP – SCALED |
| 2 rounds for time of: |
| 100 Single-unders |
| 20 overhead squats 20/15 |
| 100 Single-unders |
| 12 Chin over bar pull ups |
| 100 Single-unders |
| 20 dumbbell snatches 15/10 |
| 100 Single-unders |
| 12 Chin over bar pull ups |
| Stretch |
| Full body |
Friday – 11 Dec 2020
