WARM UP

1 set:
:30 jumping jacks
10 air squats
10 shoulder presses (empty barbell)

1 set:
:30 up-downs
10 bent-over rows (empty barbell)
10 front squats

SKILLS & SPECIFIC WARM UP
Thrusters

6 kip swings
3 kip swings + 3 kips
3 kipping pull-ups
3 chest-to-bar pull-ups
1:00 bar muscle-up practice

THRUSTER BUILD-UP IN MINI SET

1 set:
5 thrusters
3-5 chest-to-bar pull-ups

1 set:
5 thrusters
1-3 bar muscle-ups

CONDITIONING

“OPEN 24.3“

For time, using a running clock:
5 rounds of:
10 thrusters #43/30
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters #61/43
7 bar muscle-ups

*Time cap: 15:00

INT:

For time, using a running clock:
5 rounds of:
10 thrusters #30/20
10 jumping chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters #43/30
7 chin-over-bar pull-ups

*Time cap: 15:00

BEG.

For time, using a running clock:
5 rounds of:
10 thrusters with a stick
10 bent-over rows #20/15

Rest 1 minute, then:

5 rounds of:
7 thrusters #20/15
7 push-ups

*Time cap: 15:00