Open 23.2
23.2A:
Complete as many reps as possible in 15
minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.
23.2B:
Immediately following 23.2A, athletes will
have 5 minutes to establish:
1-rep-max thruster (from the floor)
A. 3 sets of:
5 deadlift + 5 high box jumps
B. For time:
7 wall walks
21 front squats 60/42,5kg
83 double-unders
40 minutes for quality:
1:00 machine
50m 1-arm farmer walk R
50m 1-arm farmer walk L
1:00 machine
20 plank DB pull through
20 steps walking lunge
A. Push press
Build to a heavy 3
Then 2×3 80-85%
B. For time:
50 handstand push-ups
40 thrusters 42,5/30kg
30 dumbbell snatches 22,5/15kg
A. Negative ring muscle-up
B. 4 rounds for time:
21 kettlebell swings 24/16kg
15 box jumps 60/50cm
9 burpees
A. Clean & Jerk
Build to a heavy but not maximal set
1 squat clean + 1 hang squat clean + 2 jerks
B. 6 rounds with partner:
15 deadlifts 100/70kg
15/12 cal row
15 pull-ups
Open 23.1
AMRAP 14:
60 cal row
50 toes-to-bars
40 wall balls
30 cleans
20 muscle-ups