OPEN 24.1

RX

For time:
21 dumbbell snatches, arm 1 (35/50 lb)
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell

*Time CAP: 15:00

INTERMEDIATE

For time:
21 dumbbell snatches, arm 1 (20/35 lb)
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell

*Time CAP: 15:00

BEGINNER

For time:
21 dumbbell snatches, arm 1 (15/25 lb)
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell

*Time CAP: 15:00
*The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.

RX

Complete as many reps as possible in 8 minutes of:
5 shuttle runs
10 double-DB push jerks (35/50 lb)
20 box step-ups (20/24 in)
– 1 shuttle run = 25 ft down/25 ft back

INTERMEDIATE

Complete as many reps as possible in 8 minutes of:
5 shuttle runs
10 double-DB push jerks (20/35 lb)
20 box step-ups (20/24 in)
– 1 shuttle run = 25 ft down/25 ft back

BEGINNER

Complete as many reps as possible in 8 minutes of:
5 shuttle runs
10 double-DB push presses (10/15 lb)
20 box step-ups (12/20 in)
– 1 shuttle run = 25 ft down/25 ft back

SKILL WORK

Post-workout
4 sets:
:20 plank hold
:10 rest
:20 flutter kicks
:10 rest

RX

Every 2 minutes for 10 rounds:
1 clean and jerk

INTERMEDIATE

Same as Rx’d

BEGINNER

Every 2 minutes for 10 rounds:
2 clean and jerks

RX

3 rounds for time:
4 rope climbs
12 GHD sit-ups
16 single-leg squats

INTERMEDIATE

3 rounds for time:
2 rope climbs
12 GHD sit-ups to parallel
16 single-leg squats to a target (16 in)

BEGINNER

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

SKILL WORK

Post-workout
Accumulate:
50 GHD hip extensions

RX

4 x 2-minute rounds for reps of:
12-cal row
24 double-unders
Max-reps wall-ball shots (14/20 lb) (9/10 ft)
– Rest 2 minutes between rounds.

INTERMEDIATE

4 x 2-minute rounds for reps of:
12-cal row
24 double-unders
Max-reps wall-ball shots (10/14 lb) (9/10 ft)
– Rest 2 minutes between rounds.

BEGINNER

4 x 2-minute rounds for reps of:
9-cal row
24 single-unders
Max-reps wall-ball shots (6/10 lb) (9/10 ft)
– Rest 2 minutes between rounds.

RX

For time:
4-8-12-16-20-24
Alternating DB hang power cleans (35/50 lb)
2-4-6-8-10-12
Burpees over the DB

INTERMEDIATE

For time:
4-8-12-16-20-24
Alternating DB hang power cleans (25/35 lb)
2-4-6-8-10-12
Burpees over the DB

BEGINNER

For time:
2-4-6-8-10-12
Alternating DB hang power cleans (15/20 lb)
Burpees over the DB

SKILL WORK

Post-workout:
On a 10:00 clock:
Handstand walk practice

RX

For load:
5-5-3-3-1-1-1
Snatch

INTERMEDIATE

Same as Rx’d

BEGINNER

For load:
3-3-3-3-3-3-3
Snatch

SKILL WORK

Post-workout:
5 sets:
3 snatch pulls
– At or slightly above max snatch weight

RX

AMRAP 10:
4 handstand push-ups
8 knees-to-elbows
12 single-leg squats

INTERMEDIATE

AMRAP 10:
2 handstand push-ups
6 knees-to-elbows
8 single-leg squats

BEGINNER

AMRAP 10:
4 pike push-ups
8 lying leg raises
12 alternating lunges

RX

Every 2:00 for 4 rounds:
6 box jumps (24/30 in)
12 push-ups
Max-calorie row
– Rest 2:00 between rounds.
– Score is total calories rowed.

INTERMEDIATE

Every 2:00 for 4 rounds:
6 box jumps (20/24 in)
12 push-ups
Max-calorie row
– Rest 2:00 between rounds.
– Score is total calories rowed.

BEGINNER

Every 2:00 for 4 rounds:
6 box jumps (12 in)
9 knee push-ups
Max-calorie row
– Rest 2:00 between rounds.
– Score is total calories rowed.

SKILL WORK

Pre-workout:
On a 10:00 clock:
Build to a heavy 3-rep push press

RX

5 rounds for time:
50 double-unders
10 thrusters (95/135 lb)

INTERMEDIATE

5 rounds for time:
30 double-unders
10 thrusters (85/115 lb)

BEGINNER

5 rounds for time:
50 single-unders
10 thrusters (35/45 lb)

RX

8 rounds for time with a partner:
40 double-unders
20 GHD sit-ups
– Partners alternate complete rounds.

INTERMEDIATE

8 rounds for time with a partner:
30 double-unders
15 GHD sit-ups to parallel
– Partners alternate complete rounds.

BEGINNER

6 rounds for time with a partner:
30 single-unders
15 sit-ups
– Partners alternate complete rounds.

Post-workout
Accumulate:
50 GHD hip extensions

RX

AMRAP 12:
200-m run
50-ft handstand walk
10 box jump-overs (20/24 in)
– Step down from the box.

INTERMEDIATE

AMRAP 12:
200-m run
24 alternating shoulder taps against the wall
10 box jump-overs (20/24 in)
– Step down from the box.

BEGINNER

AMRAP 12:
200-m run
12 alternating shoulder taps in a plank
10 box step-ups (12/20 in)

SKILL WORK

Post-workout:
1 set:
200-m double-KB overhead carry

RX

EMOM 10:
1 thruster

– Rest 3:00

1 set for reps:
Thrusters at 60%
– Use 60% of the EMOM 1-rep-max.

INTERMEDIATE

Same as Rx’d

BEGINNER

EMOM 10:
3 thrusters

– Rest 3:00

AMRAP 1:
Max-rep thrusters (35/45 lb)

RX

3 rounds for time:
400/500-m row
21 burpee pull-ups
– Pull-up bar 6 inches from fingertips with arms overhead.

INTERMEDIATE

3 rounds for time:
400/500-m row
12 burpee pull-ups
– Pull-up bar 1 inch from fingertips with arms overhead.

BEGINNER

3 rounds for time:
200/250-m row
12 burpee pull-ups
– Pull-up bar between forearm and elbow with arms overhead.

SKILL WORK

Post-workout:
3 sets:
:30 hollow rocks
10 strict toes-to-bars

SKILL WORK

Pre-workout:
On a 10:00 clock:
Build to a heavy 3-rep push jerk

RX

For time:
50-40-30-20-10
Air squats
5-10-15-20-25
Push jerks (95/135 lb)

INTERMEDIATE

For time:
50-40-30-20-10
Air squats
5-10-15-20-25
Push jerks (65/95 lb)

BEGINNER

For time:
25-20-15-10-5
Air squats
3-6-9-12-15
Push presses (35/45 lb)

SKILL WORK

Pre-workout:
On a 6:00 running clock:
5-7 squat therapy reps

RX

For time:
100 wall-ball shots (14/20 lb) (9/10 ft)
400-m run
200-ft DB overhead walking lunge (35/50 lb)
– Use one DB.

INTERMEDIATE

For time:
80 wall-ball shots (14/20 lb) (9/10 ft)
400-m run
200-ft DB overhead walking lunge (25/35 lb)
– Use one DB.

BEGINNER

For time:
50 wall-ball shots (8/10 lb) (9/10 ft)
400-m run
100-ft walking lunge

SKILL WORK

Pre-workout:
3 sets:
1-5 GHD hip and back extensions
– Rest 1:00-2:00 between sets.

RX

5 rounds for time:
25 Russian KB swing (35/53 lb)
100-m KB carry
– Use one KB.

INTERMEDIATE

Same as Rx’d

BEGINNER

4 rounds for time:
20 Russian KB swing (18/26 lb)
100-m KB carry
– Use one KB.

RX

For time:
9-7-5:
Muscle-ups
Squat snatches (95/135 lb)

INTERMEDIATE

For time:
9-7-5:
Low ring muscle-up transitions
Squat snatches (65/95 lb)

BEGINNER

For time:
9-7-5:
Ring rows
Knee push-ups
Squat snatches (PVC)

RX

For load:
1-1-1-1-1
Clean and jerk
– Rest 3:00 between sets.

INTERMEDIATE

Same as Rx’d

BEGINNER

For load:
2-2-2-2-2
Clean and jerk
– Rest 3:00 between sets.

SKILL WORK

Pre-workout:
3 sets:
8 weighted pull-ups
– Rest 3:00 between sets.

RX

For reps:
4 x AMRAP 3:
75 double-unders
25 burpees
Max-rep toes-to-bars
– Rest 1:00 between AMRAPs.

INTERMEDIATE

For reps:
4 x AMRAP 3:
40 double-unders
20 burpees
Max-rep toes-to-bars
– Rest 1:00 between AMRAPs.

BEGINNER

For reps:
4 x AMRAP 3:
50 single-unders
15 burpees
Max-rep hanging knee raises
– Rest 1:00 between AMRAPs.