03/15/2024 Friday’s Workout

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)