Prehab

3 sets

10 banded overhead squats

20 alternating shoulder taps

:30 top of dip hold

MetCon

18.3 CrossFit Open

2 Rounds for Time
100 Double-Unders
20 Overhead Squats (115/80 lb)
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches (50/35 lb)
100 Double-Unders
12 Bar Muscle-Ups

Time cap: 14 minutes

Strength

Spend 15 minutes getting comfortable with your overhead squat weight and DB snatches

Skill Work