20 Jumping Jacks
10 Inch Worms + Push Up
15 Plate Squats w/ :02 hold in bottom
10 Strict Press w/ empty bar
GET FIT (18 Min) Open WOD 12.3
AMRAP 18
15 Box Jumps 24/20"
12 Shoulder to OH 115/75
9 Toes to Bar
Rest 4:00 then into:
GET POWERFUL (10 Min)
Squat Snatch
In 10:00 Establish a 1RM
COMPETITORS EXTRA
AMRAP 5
Climb the Ladder
2 Bar Muscle Ups
10/8 Calorie Row
4 Bar Muscle Ups
10/8 Calorie Row, 6/10(8), 8/10(8), etc..
ATHLETES NOTE:
To put up an "Elite" score from back in the day you needed over 10 rounds. A simple way to keep moving is to break the S2O and TTB into 2 quick sets from the start. Avoid spending too much time under tension too early.