CrossFit 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

RX
♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

Scaled
- Jumping chest-to-bar pull-ups
- Chin-over-bar pull-ups
♀ 45 lb, 65 lb (20, 29 kg)
♂ 65 lb, 95 lb (29, 43 kg)

Work until 14+14 done.
Teams of 2
Split anyhow.
Power clean 40/30
Box jumps
1+1,2+2,3+3...
Straight to:
100 Split jumps
80 Sit ups
60 Air squts
40 Pull ups
60 Air squats
80 Push ups
100 Split jumps
Cash out:
70/50 Cal Bike/Ski/Row

EMOM 36

1. 4 D-ball over Shoulder
2. 12+12m Sled push
3. 12 Ghd sit ups
4. 2 Rope climb
5. 12 hspu/ 2 free hspu
6. 8 push Jerk 40/60kg
7. 12 box jump over

8. 4 BMU/ 8 ctb /10 pull up

9. Yhteinen lepominuutti

EMOM x 10

2 power snatch

60-70% of 1 power snatch / BE Fast !!!

3 Rounds For Time
1600m Row or Bike
Rest as needed between efforts.

EMOM42
1. Max time L-sit hold/knee tuck hold
2. 40s Shuttle run
3. 5/5 KB windmill
4. 30-40s Wall sit
5. 40s Ergo
6. 10-12 Ring row
7. Rest

Warm Up
2 rounds
2 min cardio
5 inch worm + push ups
5 deadlifts
5 hang power cleans
5 front squats
5 push press or jerks
15 toe touch abs crunch
then some mobility prep and start to work on heavy triple, every set count after warm up

Strenght (20 min)
Power Clean + Push Jerk 5-5-3-3-3, building in weights to heavy triple.
rest 1.5-2.5 min

Metcon
Every 2 min for 16 minutes
Odd: 25/20 calories row, run, bike erg, ski or 20/15 cal air bike (mod/fast)
Even : 8-12 box jump, step down + 6-12 handstand push ups

Post what you did :)

4 rope climbs
12 weighted sit-ups (14/20lbs WB)
16 weighted reverse lunges (14/20lbs WB)

scaled WOD
3 rounds for time:
4 pull-to-stands
12 sit-ups
16 alternating reverse lunges

25/30cal ergo
21 toes to bar
12 double-DB hang squat clean (15/22,5kg)

Scaled WOD
3 rounds for time:
20cal ergo
12 hanging knee raises
12 double-DB hang squat cleans