Upper East Side

Warm up

One time through, increasing pace:

15 cal row

10 squats

5 pushups

15 cal row

10 empty bar thrusters

5 ring rows

15 cal row sprint

10 fast empty bar thrusters

5 pullups

Then get some sets of 3 on the pullups / chest to bar / bar muscle ups and add load to the barbell.

Open 24.3 – Rx

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)

Open 24.3 – 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

♀ 45 lb, 65 lb (20, 29 kg)

♂ 65 lb, 95 lb (29, 43 kg)

Cash out optional

4 rounds for quality:

20 plate curls

20 plate Russian twists

20 plate hold cossack squats (scale with lunges)

20 plate V-ups