Workout of the Day
All for time:
5 rounds of:
10 thrusters (weight one)
10 chest-to-bar pull ups

Rest 1 minute, then:

5 rounds of:
7 thrusters (weight two)
7 bar muscle ups

15 minute time cap

We’ve got our third and final Open workout of 2024, and it’s a tough one! The scaling goal for this workout is to choose a relatively light and manageable thruster weight for the first half, and then bump it up to a tough weight in the second half. The gymnastics movements should also follow a similar progression; the movement you do in the first 5 rounds should be something you can rep out for sets of 3-5, while the movement from the second 5 round portion might break down to singles very quickly.

If you’re planning on doing a video submission, come on in at 10:30 with a judge!

standard: 65/45 (weight one), 95/65 (weight two), kipping pull ups, then chest to bar
rx and sport: 95/65 (weight one), 135/95 (weight two)
metcon: 5:00 on, 1:00 off, 5:00 on