Open 24.3
All for time:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)
WARM-UP
3 ROUNDS
1:00 Cardio
20 Hops
10 Lunge and Twist
30 Mountain Climbers
10 Hollow Rocks
WORKOUT
EMOM X 25 MINUTES*
MIN 1 – :40 Cardio Choice 1
MIN 2 – :40 Alt. Box Step-Ups (Athlete Choice)
MIN 3 – :40 Cardio Choice 2
MIN 4 – :40 Up-Downs
MIN 5 – :40 Static Hold (Athlete Choice)*
*Static Hold Options…
Plank
Side Plank
Hollow/Tuck Hold
Wall Sit
Deadhang
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Alt. Deadbugs
20 Single DB Curls
-Rest as Needed b/t Sets-
WARM-UP
1 ROUND
200m Rub
12 Toy Soldier Line Drill
10 Good Morning
10 PVC Pass Throughs
Into…
1 ROUND
200m Run
5/5 Leg Swings (Front to Back + Side to Side)
6/6 Single Leg RDLS
10 PVC Cuban Press
Into…
1 ROUND
200m Run
10 Standing Figure 4’s
6 Snatch Deadlift
6 Hang Muscle Snatch + 6 Behind the Neck Snatch Grip Strict
WORKOUT
4 ROUNDS FOR TIME
400m Run
15 Power Snatches (95/65)
(Score is Time)
POST WORKOUT SKILL
10 MIN
RPE 5
ON A 10:00 RUNNING CLOCK…
Practice Handstand Skill*
*Handstand Options…
Wall Handstand Hold
Box Around the Worlds Handstand Hold/ Walk
WARM-UP
OPTIONAL MOBILITY ROUND…
5/5 Moose Antlers
10 Alt. Cossack Squats
10 Up Dog to Down Dog
10 Alt. Deadbugs
into…
2 ROUNDS
10 Alt. Lunges*
8 Ring Rows
6 Scap Push-Ups
*2nd Round: Add KB or DB to Goblet position
Into…
2 ROUNDS
:30 Dead Hang on Pull-Up Bar
5 Scap Pull-Ups
10 Sit-Ups
STRENGTH
EMOM X 6 MINUTES
Choose one Gymnastic Option…
Gymnastic Options…
3-5 Strict Pull-Ups / Strict Chest to Bar Pull-Ups
3-5 Banded Strict Pull-Ups
5-7 Ring Rows / Vertical Ring Rows
WORKOUT
3 SETS*
AMRAP X 6 MINUTES
4 Pull-Ups
6 Hand Release Push-Ups
8 DB Goblet Alt. Lunges (50/35)
12 Sit-Ups
-Rest 1:30 b/t Sets-
*Restart at the beginning of each AMRAP.
(Score is Lowest Rounds & Reps)
OPTIONAL COOL DOWN
EMOM X 9 MINUTES
MIN 1 – :45 Up Dog to Down Dog
MIN 2 – 25/:25 Figure 4 Stretch or Half Pigeon
MIN 3 – :45 Child’s Pose
WARM-UP
2 SETS
:30s Row – Just Legs 30s Row – Just Arms
10 Calf Raises
10 Tib Raises
10 Bootstrap Squats
2 SETS
1:00 Row
20 Single Unders
5 Tempo Air Squats (32×1)
5 Hang Power Cleans
10 Alt. Elbow Punches
WORKOUT
FOR TIME*
100 Front Squat (115/75)
150/125 Cal Row
300 Double Unders
*Partition reps and movements in any order to complete all work.
(Score is Time)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Wrist Rocks
1:00 Foam Roll T Spine
1:00 EZ Row (Nasal Breathing Only)
-Rest as Needed b/t Sets-
As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts
50 double-unders
♀ 125 lb (56 kg)
♂ 185 lb (83 kg)
WARM-UP
2:00 CARDIO OF CHOICE
Into…
MOBILITY (3:00 CLOCK)
10 Alt. Samson Lunges
10 Cat Cows
10 Arm Haulers
10 Scap Pull-Ups
Into…
AMRAP X 5 MINUTES
20 Jumping Jacks
8/8 Alt. Split Squats
6/6 Single Arm Ring Row
8 Alt V-Ups
WORKOUT
AMRAP X 22 MINUTES
30/25 Cal Cardio Choice
30 Sit-Ups
30 Alt. Curtsy Lunges
15/12 Cal Cardio Choice
15 Sit-Ups
5-10 Strict Pull-Ups*
*Option for Banded Strict Pull-Ups.
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
FOR QUALITY
8:00 of Yoga Flow…
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
2:00 Frog Stretch
2:00 Rebound
WARM-UP
AMRAP X 5 MIN
20 Single Unders
5/5 Ankle Rotations
5 Jefferson Curls
10 Alt. Elbow Punches
5 Cat Cows
AMRAP X 5 MIN
10/10 Single Leg Single Unders
5/5 Leg Swings
5 Deadlifts
5 High Pulls
4-6 Alt. Groiners
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex…
1 Clean Deadlift* +
1 Hang Power Clean +
1 Power Clean
*Start Light-Mod and Build Past Workout Weight.
(Score is Weight)
WORKOUT
EVERY 2:00 X 7 SETS
50 Double Unders
Power Cleans*
-Rest w/ Time Remaining-
*Power Clean Options…
5 Reps (155/105)
4 Reps (185/135)
3 Reps (205/145)
(Score is Slowest Set)
WARM-UP
2 ROUNDS
10 Toe Touch + Jumping Jacks
5 Cat/Cows
10 Alt. Bird Dogs
5/5 Groiner + Hamstring Stretch*
*Start in a groiner position, then slowly straighten your front leg, stretching the hamstring.
Into…
2 ROUNDS
10 Alt. Step-Overs
5 PVC Pass Thrus + 5 Scarecrow Snatch (high pull + turnover)
10 Air Squats
STRENGTH
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Overhead Squat*
*Weight must come from the floor.
(Score is Weight)
WORKOUT
10 ROUNDS FOR TIME
3 Overhead Squats (135/95)
6 DB Famers Alt. Box Step-Overs (50/35)|(24/20)
9 Burpees Over Bar
(Score is Time)
WARM-UP
400m Run
Into…
1 ROUND
10/10 Leg Swings
5 Bootstrappers
10/10 Staggered Stance Good Morning
20 Shoulder Taps
10 Scap Push-Ups
10 Glute Bridges
10 Slow Deadbugs
Into…
AMRAP X 6 MINUTES
:40 Row
8 KB Deadlifts
4 Narrow Stance Push-Ups
10 Hollow Rocks
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Ring, Box, or Bench Dips
WORKOUT
AMRAP X 16 MINUTES
25/20 Cal Row
20 Russian KB Swings (53/35)
150m Run
10 Ring Dips
(Score is Rounds + Reps)