A. 3×5 Strict chest-to-bar

B. For time:
5 thrusters 60/42,5
10 box jump overs 60/50cm
5 thrusters
8 box jump overs
5 thrusters
6 box jump overs
5 thrusters
4 box jump overs
5 thrusters
2 box jump overs
5 thrusters

A. Negative ring muscle-up

B. AMRAP 10:
2 ring muscle-ups
4 handstand push-ups
8 kettlebell swings 32/24kg

A. Build to a heavy set:
1 squat snatch + 2 hang squat snatch
*then 2 sets at 80-90%

B. 3 rounds for time:
15 overhead squats 42,5/30kg
60 double-unders
10 power snatches 42,5/30kg

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