Warm-up:

3 Rounds

10 Wall Balls

5-7 Pull-ups

5-7 Ring Dips

24.3

Rx

For Time: 15 minute cap

5 Rounds:

10 Thrusters @95/65

10 Chest to Bar Pull-ups

—1 minute rest—

5 Rounds

7 Thrusters @135/95

7 Bar Muscle-ups

Scaled

For Time: 15 minute cap

5 Rounds:

10 Thrusters @65/45

10 Jumping Chest to Bar Pull-ups

—1 minute rest—

5 Rounds

7 Thrusters @95/65

7 Chin over bar pull-ups

5 Key Points for 24.3

• UNBROKEN

  • For those who are efficient on C2B and Bar MU, it will be all about who can stay unbroken the longest. Once you need to break, use the clock or countdown in your head to get you back on the bar or rig. It is very easy to stand for way too long if you don’t give yourself a count to get back to it.

• BREATHE AT THE TOP

  • A very brief pause at the top of your thruster to breathe can go a long way in managing your heart rate as you push the pace.

• WHICH WORKOUT ARE YOU DOING?

  • You are either planning to finish or know that the second section is gonna be a struggle. If you are efficient at C2B and Bar MU, this is going to hurt. Push hard in the first 5 rounds, but slightly below max so you can push again in the second section. If Bar MU are tough and/or the second barbell is heavy for you and you know will have to break regardless then EMPTY IT OUT in the first section.

• SPRINT WHAT YOU CAN

  • If the gymnastics need to be broken up then hammer the thrusters. If you are gymnasty but that second barbell is heavy then hammer the Bar MU.

• GOT LEGS?

  • We always talk about using your legs in a thruster, but especially with the C2B and Bar MU your upper body is going to be feeling it. Really focus on a solid leg drive coming out of the hole.