Monday 18 March 2024

Warm-up
AMRAP 10
10 PVC PT
10 PVC GM
10s Squat Hold
10 Jumping squat

10 Ring rows
10 Front Squat (Bar)

10 Push Press (Bar)

5 thrusters

*1 Minute of bike and 1 minute of rowing somewhere during the 10 minutes (rotate as available)

Workout

*Start 1.5 meters from weight bar (under the pull-up bar)

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

♀ 29, 43 kg
♂ 43, 61 kg

Scaled:

All for time: 

5 rounds of: 
    10 thrusters, weight 1
    10 jumping chest-to-bar pull-ups 

Rest 1 minute, then:

5 rounds of: 
    7 thrusters, weight 2
    7 chin-over-bar pull-ups

Time cap: 15 minutes

♀ 20, 29 kg
♂ 29, 43 kg

Foundations

Scale movements or weights from scaled to provide a challenging workout