23.5

Scaled

For Time:
30 Cal Row
30 Weighted Sit-ups (plate, 25/15lbs)
20 Cal Row
20 Knee raises
10 Cal Row
10 Jumping Pull-ups

Advanced

For Time:
30 Cal Row
30 Weighted Sit-ups (plate, 35/25lbs)
20 Cal Row
20 Leg raises
10 Cal Row
10 Pull-ups

Rx (Masters)

For Time:
30 Cal Row
30 Toes-to-bar
20 Cal Row
20 Pull-ups
10 Cal Row
10 Muscle-up (M) / Chest-to-bar (V)

Elite

For Time:
30 Cal Row
30 Toes-to-bar
20 Cal Row
20 Pull-ups
10 Cal Row
10 Muscle-ups

23.6

Scaled

Every 2:30 minutes x 5 rounds:
10 kettlebell snatches, 12/8kg
8 kettlebell lunges (backward)
6 burpee box over, 24”
Max reps shuttle runs

Advanced

Every 2:30 minutes x 5 rounds:
10 kettlebell snatches, 16/12kg
8 kettlebell lunges (backward)
6 burpee box over, 24”
Max reps shuttle runs

Rx (Masters) / Elite

Every 2:30 minutes x 5 rounds:
10 kettlebell snatches, 24/16kg
8 overhead kettlebell lunges (backward)
6 burpee box over, 30”
Max reps shuttle runs

23.7

Scaled/Advanced

For load:
Clean
Hang Clean
Shoulder to overhead

4 Attempts in total / 30 seconds on, 10 sec transition time, per 2 athletes.

Finish this complex WITHIN your 30 second timeframe.

Rx (Masters)/Elite

For load:
Clean
Hang Clean
Thruster
Shoulder to overhead

4 Attempts in total / 30 seconds on, 10 sec transition time, per 2 athletes.

Finish this complex WITHIN your 30 second timeframe.