180309 - OPEN 18.3 - Swole Little Luau

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TONIGHT! Wear your best beach gear! The gym will be turned into a tropical paradise! ALSO, you can win stuff from Horse & Dragon Brewing (a free growler fill) AND a prize package from Edge Optics AND a double under gym flag in honor of a workout that consists of 800 of them! 

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WORKOUT 18.3
RX
2 rounds for time of:
100 double-unders
20 overhead squats 115/80
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes

Scaled
2 rounds for time of:
100 single-unders
20 overhead squats 45/35
100 single-unders
12 chin over bar pull-ups
100 single-unders
20 dumbbell snatches 35/20
100 single-unders
12 chin over bar pull-ups
Time cap: 14 minutes

There will be a super-scaled version too!

Here’s the deal y’all. This is a good workout to scale, even if you can do double-unders and the overhead squats. It’s better for your training to do the longer version of the workout even if you can do one or two of the RX items.
Another point I’d like to make is that if you have not worked on muscle-ups, or have only recently started, I would HIGHLY HIGHLY recommend that you not plan on trying to get your first tonight.
We’re always balancing safety with intensity and being pumped up for your first muscle-up during the open is a mixed bag.
The scaled option requires chin-over bar pull-ups, we will have a super-scaled version for the folks that cannot yet do those (jumping chest to bars).
— Michael