WARMUP
1 ROUND
30 Jumping Jacks
6 Alt. Samson Lunges
6 Push-Up to Pike
6 Ring Rows
12 Alt. Elbow Punches
Into…
AMRAP x 5 MINUTES
5 BB Front Squats*
5 BB Push Press*
5 Scap Pull-Ups
5 Kip Swings
*At 3:00 combine movements to 5 Thrusters.
WORKOUT
“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)
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